Cod with Peas

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
20 minutes

Ingredients

  • 4 (4- to 5-oz.) cod fillets
  • 1 tbsp. olive oil
  • 3 garlic cloves, sliced
  • 1 tbsp. flour
  • 1 1/2 cups fish broth (or 1?2 seafood bouillon cube mixed with 1 1?2 cups water)
  • 1/2 cup frozen green peas, thawed
  • 1 cup packed chopped fresh parsley

Directions

Prep Time
5 minutes
Cook Time
15 minutes
Ready in
20 minutes
  1. Rinse fillets; pat dry with paper towels. Season with pepper to taste.
  2. In a large nonstick skillet heat oil over medium-high heat. Add garlic; cook 1 to 2 minutes without browning. Add flour; stir to dissolve. Stir in broth; bring to boiling.
  3. Add fillets; reduce heat. Simmer 10 to 15 minutes or until fish flakes easily with a fork.
  4. Add peas and parsley; cook until heated through. Place fillets on a serving platter, spoon sauce on fillets, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 163, Calories Fat 43, Total Fat 4g, Saturated Fat 0g, Cholesterol 39mg, Sodium 377mg, Carbohydrate 5g, Protein 23g
Serving Size1
Calories163
Calories Fat43
Calories (fat) extra26
Total Fat4g
Total Fat (extra)7
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol39mg
Cholesterol (extra)13
Sodium377mg
Sodium (extra)16
Potassium614mg
Carbohydrate5g
Carbohydrate (extra)2
Fiber1g
Fiber (extra)5
Sugars0g
Protein23g
Omega30g
Vitamin A1386IU
Vitamin A (extra)28
Vitamin C24mg
Vitamin C (extra)41
Iron1mg
Iron (extra)10