1/2 Photos of Cod With Peppercorns and Leeks (Ww 5 Points Plus)
Based on a recipe from The South Beach Diet Cookbook. The intro says, “Cracked pepper gives a nice bite to mild cod fillets, while leeks sautéed with garlic" make the perfect accompaniment. This would be good served with lemon wedges and a rice pilaf side since it has a savory sauce. I cooked this in a large skillet that can go from stove-top to oven. Nutritional information per serving: 203 calories, 5 g fat, 1 g saturated fat, 27 g protein, 10 g carbohydrate, 2 g dietary fiber, 61 mg cholesterol, 157 mg sodium.
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Units: US | Metric
- 1/2 teaspoon black peppercorns, freshly cracked
- 1/2 teaspoon fennel seed, finely crushed
- 4 cod fish fillets (5 ounces each)
- 1 tablespoon extra virgin olive oil
- 3 medium leeks, white part only, thinly sliced
- 3 scallions, finely chopped
- 2 garlic cloves, minced
- 2 teaspoons whole wheat flour
- 1/4 cup white wine
- 1/4 cup chicken broth
- 2 tablespoons 1% low-fat milk
- 4 lemon wedges, optional recommended garnish
- 1Heat oven to 375°F.
- 2Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
- 3Heat oil in large ovenproof skillet over medium heat. Add leeks, scallions, and garlic and sauté 4 minutes or until tender. Stir in the flour and cook for 1 minute. Stir in the wine, broth, and milk and bring to a boil. Remove from heat.
- 4Top leek mixture in the skillet with cod fillets and bake for 10 minutes, or until the fish flakes easily. Serve the fish topped with the leek mixture.
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Nutritional Facts for Cod With Peppercorns and Leeks (Ww 5 Points Plus)
Serving Size: 1 (360 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 291.4
- Calories from Fat 48
- Total Fat 5.4 g
- Saturated Fat 0.8 g
- Cholesterol 99.7 mg
- Sodium 191.2 mg
- Total Carbohydrate 13.4 g
- Dietary Fiber 2.0 g
- Sugars 3.6 g
- Protein 43.3 g