Begin mashed potatoes 20-30 minutes before the cod.
Ingredients and Preparation
Vegetable bouillon cube
Reduced-fat (2%) milk
1 tablespoon (or 1 teaspoon dried)
Fresh orange juice
Cod filet, cut into large pieces
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.
Exchanges 4.5 very lean meats; ½ starch
Side Suggestions: Mashed Potatoes 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.
Side Suggestions: Green Beans
EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.
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.
If you have an existing account with My AHChart or myAurora, select Existing Account below to transfer your health information to the new myAurora. If you do not have an existing account, please select New Account.