Nutrition Facts

Serving Size½ of recipe
Total Fat2 g
Saturated Fat1 g
Sodium587 mg
Total Carbohydrate9 g
Dietary Fiber0.5 g
Protein33 g

Servings and Times


Tip: Begin mashed potatoes 20-30 minutes before the cod.

Ingredients and Preparation

Flour2 tablespoons
Water¾ cup
Vegetable bouillon cube½
Reduced-fat (2%) milk¼ cup
Fresh thyme1 tablespoon (or 1 teaspoon dried)
Fresh orange juice1 tablespoon
Cod filet, cut into large pieces12 ounces
Salt¼ teaspoon
Freshly ground pepper to taste
  1. Directions
  2. 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.
  3. Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
  4. Season with salt and freshly ground pepper.