Poached Cod with Parsley Sauce
Poached Cod with Parsley Sauce
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Creamy parsley sauce -- here, over cod -- is an old English favorite. The herb is stirred in at the end, so it maintains its vibrant flavor and color. This main dish is delicious served with boiled potatoes or rice.

    Ingredients

    • 2 tablespoons unsalted butter
    • 1 strip lemon peel (3 inches)
    • 2 tablespoons all-purpose flour
    • 1/4 cup plus 2 teaspoons fresh lemon juice (about 2 lemons)
    • 1/2 cup whole milk
    • 4 cod fillets (5 ounces each), skinned
    • 1/2 cup homemade or store-bought fish or vegetable stock
    • Coarse salt
    • 3/4 cup finely chopped fresh flat-leaf parsley, plus sprigs for garnish
    • 2 tablespoons finely chopped fresh chives

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 329 % Daily Value *
    • Total Fat: 9 g 13.55%
    • Saturated Fat: 5 g 22.93%
    • Trans Fat: 0 g %
    • Cholesterol: 143 mg 47.72%
    • Sodium: 241 mg 10.02%
    • Calcium: 106 mg 10.63%
    • Potassium: 1275 mg 36.41%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 11.63%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 6 g %
    • Dietary Fiber: 1 g 3.23%
    • Sugar: 2 g
    • Protein: 53 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 28.78%
    • Vitamin C 37.48%
    • Vitamin D 25.99%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat7
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total8 oz-eq

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