Directions:
- Heat milk in skillet; add cod fillets, cover and poach 4 - 5 minutes.
- Using a slotted spoon transfer to a serving platter and keep warm RESERVE MILK.
- In saucepan, melt margarine; add flour and cook over low heat 2 minutes until bubbly.
- Remove form heat; whisk in hot milk and chicken broth; add parsley, salt and pepper.
- Return to low heat and cook, stirring constantly about 3 minutes until sauce thickens.
- Pour over fish; garnish with parsley sprigs, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 158.71 Kcal (664 kJ) | ||
| Calories from fat | 35.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.91g | 6% | |
|---|---|---|---|
| Cholesterol | 55.76mg | 19% | |
| Sodium | 589.85mg | 25% | |
| Potassium | 406.54mg | 9% | |
| Total Carbs | 7.8g | 3% | |
| Sugars | 3.11g | 12% | |
| Dietary Fiber | 0.27g | 1% | |
| Protein | 19.91g | 40% | |
| Vitamin C | 4.2mg | 7% | |
| Iron | 0.2mg | 1% | |
| Calcium | 140.5mg | 14% | |
| Amount Per 100 g | |||
| Calories | 77.24 Kcal (323 kJ) | ||
| Calories from fat | 17.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.9g | 6% | |
|---|---|---|---|
| Cholesterol | 27.13mg | 19% | |
| Sodium | 287.06mg | 25% | |
| Potassium | 197.84mg | 9% | |
| Total Carbs | 3.8g | 3% | |
| Sugars | 1.51g | 12% | |
| Dietary Fiber | 0.13g | 1% | |
| Protein | 9.69g | 40% | |
| Vitamin C | 2mg | 7% | |
| Iron | 0.1mg | 1% | |
| Calcium | 68.4mg | 14% | |
* 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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