Broiled Cod with Herb Sauce


We love cod, and I always keep some in the freezer – it cooks quickly and easily.  I look for other ways to dress it up, so I wanted to try this herb sauce idea.  For the photo, I used fresh herbs from my pot garden instead of dry – use at least twice as much as the dried called for.  If you want this to be gluten-free, substitute cornstarch blended with the milk to make the sauce instead of flour.  Or do what we did, the next time I simply used browned butter, added the herbs and poured it over the fish.  Delicious any way I made it.  I browned my pine nuts in a small shallow sauce dish in the microwave – 1-2 minutes, watch carefully and stir them once or twice.                     
Broiled Cod with Herb Sauce
  4        (6 Ounce)  Cod Fillets
     ½   Teaspoon  Salt -- divided
     ¼   Teaspoon  Pepper -- divided
  2        Tablespoons  Butter
  2        Tablespoons  Flour, All-purpose
     ½   Teaspoon  Dried Oregano -- crushed
     ½   Teaspoon  Dried Tarragon -- crushed
     ½   Teaspoon  Dried Rosemary -- crushed
  1         Cup  Milk
     ¼    Cup  Pine Nuts -- toasted
Sprinkle fillets with 1/4 teaspoon salt and 1/8 teaspoon pepper.  Place on a broiler pan.  Broil 3-4 inches from the heat for 8-12 minutes or until fish flakes easily with a fork.
Meanwhile, in a small saucepan, melt the butter.  Stir in the flour, herbs and remaining salt and pepper until blended.  Gradually stir in milk.  Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over cod; sprinkle with pine nuts.
Serves 4
  "Taste of Home Busy Family Favorites"
Per Serving: 292 Calories; 13g Fat (41.5% calories from fat); 35g Protein; 7g Carbohydrate; 1g Dietary Fiber; 97mg Cholesterol; 447mg Sodium.  Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Non-Fat Milk; 2 Fat.

No comments:

Post a Comment

Hi...we'd love to hear from you.