|Serving Size||½ of recipe|
|Total Fat||2 g|
|Saturated Fat||1 g|
|Total Carbohydrate||9 g|
|Dietary Fiber||0.5 g|
Begin mashed potatoes 20-30 minutes before the cod.
|Vegetable bouillon cube||½|
|Reduced-fat (2%) milk||¼ cup|
|Fresh thyme||1 tablespoon (or 1 teaspoon dried)|
|Fresh orange juice||1 tablespoon|
|Cod filet, cut into large pieces||12 ounces|
|Freshly ground pepper to taste|
- Whisk flour and water together in a large deep skillet or Dutch oven over medium-high heat. Crumble in the bouillon cube and add the milk, thyme, and orange juice. Continue to whisk until boiling.
- Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
- Season with salt and freshly ground pepper.
4.5 very lean meats; ½ starch
Wash and scrub 2 Yukon Gold potatoes. Place in a pot and cover with water. Cover and bring to a boil over high heat. Reduce heat and simmer for about 20 minutes, or until soft. Leave potatoes sitting in the pot with a cover on, but drain out the water, until ready to cook the cod (this will help preserve their heat). Add 2 tablespoons reduced fat milk and 2 teaspoons butter to the potatoes and beat mixture with an electric whisk until creamy. Season with ¼ teaspoon salt and freshly ground pepper to taste.
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