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Nutrition FactsServings and TimesIngredients and Preparation

Nutrition Facts

Serving Size ½ of recipe
Calories 168
Total Fat 7 g
Saturated Fat 4 g
Sodium 370 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Protein 25 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Water ½ cup
Fresh lemon juice 1 tablespoon
Flour 1 tablespoon
Butter 1 tablespoon
Flat-leaf parsley, chopped + extra for garnishing 2 tablespoons
Cod, cut into 2 filets 10 ounces
Salt ¼ teaspoon
Freshly ground pepper to taste
Lemon wedges 2

Directions

  1. In a small bowl, mix together water, lemon juice, and flour.
  2. Heat butter in a deep skillet over medium heat. Add parsley and then fish. Season fish with salt and pepper.
  3. Add lemon-flour mixture to the skillet. Simmer with lid on for about 8 minutes, or until fish is cooked through.
  4. Serve with fresh parsley garnish and lemon wedges.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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Resources

  • Exchanges

    3.5 very lean meats, 1 fat

  • Side Suggestions: Sauteed Spinach with Garlic

    Heat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Add 1 minced garlic clove and 1 bag of washed spinach, stems discarded (or substitute baby spinach). Sauté until spinach is just wilted. Season with a pinch of salt and pepper to taste. Nutrition Info (for ½ of recipe): 61 calories; 4 g carbohydrates; 3 g protein; 5 g fat (0.5 g sat fat); 2 g fiber; 68 mg sodium. Exchanges: 1 vegetable; 1 fat.

  • Side Suggestions: Boiled Potatoes, such as Yukon Gold