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Published on January 21, 2020

baked cod

Recipe: Baked Cod with White Wine Sauce

Eating better is a worthwhile goal. This recipe is a great way to get more healthy protein into your routine.

Recipe: Baked Cod with White Wine Sauce

Serves 6

Ingredients

  • 2 pounds cod, cut into 5-ounce portions
  • 2 fresh lemons
  • 1-2 tablespoons extra virgin olive oil
  • Pinch salt
  • Pinch white pepper

White wine sauce

  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1 cup low-fat milk
  • ½ cup chicken broth
  • ⅓ cup white wine
  • ¼ teaspoon garlic powder
  • ¼ teaspoon white pepper
  • 3 tablespoons chopped fresh parsley

Directions

  1. Preheat oven to 350 degrees F.
  2. Place fish portions in baking pan. Squeeze lemon juice over fish. 
  3. Brush with olive oil and sprinkle with salt and pepper. Bake for 10-15 minutes.
  4. While fish is baking, make the sauce. Melt butter over low-medium heat in a thick-bottomed saucepan.
  5. Just as the foam subsides, add flour, stirring constantly with a wooden spoon to prevent lumps. Cook for 2 to 3 minutes to coat the flour and remove the starchy taste. Do not allow to brown.
  6. Remove from heat, then gradually add milk and wine to the roux and whisk vigorously. Cook for 5 minutes more or until the sauce is thick enough to coat the back of a spoon. Add white pepper and garlic powder last.
  7. Remove baked fish from oven. Serve the fish with sauce poured over it, and top it with chopped parsley.

Note: Any fish with white, mild flesh may be substituted for the cod.

Source: Lauren Cornay, RD, LN, Avera Heart Hospital 

 

 

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