Recipe by mersaydees
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.
- 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
Directions See How It's Made
- Heat oven to 375°F.
- Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
- Heat 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.
- Top 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.