I grew up in a coastal town in northern Oregon. My parents – my mother a Norwegian and my father Alaskan native, served fish regularly. This dish reminds me of a dish my mother would have made. This is Cod with Parsley Sauce from Weight Watchers New Complete Cookbook. For those of you on Weight Watchers the point value is 4, but that was for the previous point system.
The recipe book says that the subtly flavored dish requires a mild-tasting fish. If cod is unavailable, try halibut, grouper, or perch. Use flat-leaf parsley, if possible, since it has more flavor that then curly type.
Makes 4 servings
1 cup low-fat milk
1 1/4 pounds cod fillets, cut into 4 pieces
4 tsp reduced-calorie margarine
3 TBS all-purpose flour
1/4 cup low-sodium chicken broth
2 TBS minced parsley
1/2 tsp salt
1/4 tsp freshly ground pepper
1. In a medium skillet over medium heat, heat the milk. Add the cod; poach, covered, until fish is just opaque in the center, 4-5 minutes. With a slotted spoon, transfer the fish to a platter, reserve the milk.
2. In a medium saucepan over low heat, met the margarine. Add the flour and cook until bubbling, about 2 minutes. Remove from heat; whisk in the milk and broth, then add the parsley, salt, and pepper. Return to the heat and cook, stirring constantly, until the sauce thickens, about 3 minutes. Pour over the fish.
Since this is a fairly colorless main dish, it’s nice to have a colorful side dish to go along with it. We generally like peas with this – they are delicious with the sauce. And, there is plenty of sauce to be a nice “gravy” for potatoes, too. Enjoy!