Directions:
- Sprinkle fillets with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place on a broiler pan coated with cooking spray. Broil 3-4 in. from the heat for 8-12 minutes or until fish flakes easily with a fork.
- Meanwhile, in a small saucepan, melt 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. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 263.95 Kcal (1105 kJ) | ||
| Calories from fat | 106.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.84g | 18% | |
|---|---|---|---|
| Cholesterol | 69.79mg | 23% | |
| Sodium | 676.4mg | 28% | |
| Potassium | 442.27mg | 9% | |
| Total Carbs | 18.29g | 6% | |
| Sugars | 13.36g | 53% | |
| Dietary Fiber | 0.43g | 2% | |
| Protein | 20.38g | 41% | |
| Vitamin C | 0.4mg | 1% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.6mg | 3% | |
| Calcium | 67.9mg | 7% | |
| Amount Per 100 g | |||
| Calories | 151.52 Kcal (634 kJ) | ||
| Calories from fat | 61.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.8g | 18% | |
|---|---|---|---|
| Cholesterol | 40.06mg | 23% | |
| Sodium | 388.27mg | 28% | |
| Potassium | 253.88mg | 9% | |
| Total Carbs | 10.5g | 6% | |
| Sugars | 7.67g | 53% | |
| Dietary Fiber | 0.25g | 2% | |
| Protein | 11.7g | 41% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 0.3mg | 3% | |
| Calcium | 39mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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