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Cod With Peppercorns and Leeks (Ww 5 Points Plus)

  • 30minutes
  • 291calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B1, B2, B3, B6, H, C, D
MineralsSelenium, Iodine, Fluorine, Chromium, Calcium, Potassium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1/2 teaspoon black peppercorns , freshly cracked

  2. 1/2 teaspoon fennel seed , finely crushed

  3. 4 cod fish fillets (5 ounces each)

  4. 1 tablespoon extra virgin olive oil

  5. 3 medium leeks , white part only, thinly sliced

  6. 3 scallions , finely chopped

  7. 2 garlic cloves , minced

  8. 2 teaspoons whole wheat flour

  9. 1/4 cup white wine

  10. 1/4 cup chicken broth

  11. 2 tablespoons 1% low-fat milk

  12. 4 lemon wedges , optional recommended garnish

Instructions Jump to Ingredients ↑

  1. Heat oven to 375°F.

  2. Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.

  3. Heat oil in large ovenproof skillet over medium heat. Add leeks, scallions, and garlic and sauté 4 minutes or until tender. Stir in the flour and cook for 1 minute. Stir in the wine, broth, and milk and bring to a boil. Remove from heat.

  4. Top leek mixture in the skillet with cod fillets and bake for 10 minutes, or until the fish flakes easily. Serve the fish topped with the leek mixture.

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