Directions:
- In a small bowl, combine salt and pepper. Sprinkle half over the cod; set remaining salt mixture aside. In a nonstick skillet coated with cooking spray, cook fillets until fish flakes easily with a fork. Remove from the heat. Drizzle with 1 tablespoon lemon juice; keep warm.
- In another nonstick skillet coated with cooking spray, cook spinach for 3 minutes or until wilted. Drain and keep warm. In the same skillet, melt butter. Stir in flour and reserved salt mixture until blended. Gradually stir in milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in 1 tablespoon Parmesan cheese and remaining lemon juice. Set aside 1/2 cup sauce. Stir spinach into remaining sauce; heat through.
- Divide spinach mixture among four plates; top with fish. Drizzle with reserved sauce and sprinkle with remaining Parmesan cheese. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 364.48 Kcal (1526 kJ) | ||
| Calories from fat | 68.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.56g | 12% | |
|---|---|---|---|
| Cholesterol | 72.95mg | 24% | |
| Sodium | 641.55mg | 27% | |
| Potassium | 567.06mg | 12% | |
| Total Carbs | 48.09g | 16% | |
| Sugars | 23.05g | 92% | |
| Dietary Fiber | 0.32g | 1% | |
| Protein | 23.98g | 48% | |
| Vitamin C | 7.5mg | 13% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.5mg | 3% | |
| Calcium | 173.6mg | 17% | |
| Amount Per 100 g | |||
| Calories | 143.29 Kcal (600 kJ) | ||
| Calories from fat | 26.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.97g | 12% | |
|---|---|---|---|
| Cholesterol | 28.68mg | 24% | |
| Sodium | 252.21mg | 27% | |
| Potassium | 222.93mg | 12% | |
| Total Carbs | 18.9g | 16% | |
| Sugars | 9.06g | 92% | |
| Dietary Fiber | 0.13g | 1% | |
| Protein | 9.43g | 48% | |
| Vitamin C | 3mg | 13% | |
| Iron | 0.2mg | 3% | |
| Calcium | 68.2mg | 17% | |
* 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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