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Cod With Peppercorns and Leeks (Ww 5 Points Plus) Recipe

Cod With Peppercorns and Leeks (Ww 5 Points Plus) Recipe

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Cod With Peppercorns and Leeks (Ww 5 Points Plus)

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Ingredients:

Serving

1/2 tsp black peppercorns, freshly cracked
1/2 tsp fennel seed, finely crushed
4 cod fish fillets (5 oz each)
1 tbsp extra virgin olive oil
3 medium leeks, white part only, thinly sliced
3 scallions, finely chopped
2 garlic cloves, minced
2 tsp whole wheat flour
1/4 cup white wine
1/4 cup chicken broth
2 tbsp 1% low-fat milk
4 lemon wedges, optional recommended garnish

Directions:

Heat oven to 375°F.
Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
Heat oil in large ovenproof skillet over medium heat. Add leeks, scallions, and garlic and sauté 4 minutes or until tender. Stir in the flour and cook for 1 minute. Stir in the wine, broth, and milk and bring to a boil. Remove from heat.
Top leek mixture in the skillet with cod fillets and bake for 10 minutes, or until the fish flakes easily. Serve the fish topped with the leek mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	186.4 Kcal (780 kJ)
Calories from fat	37.56 Kcal
		% Daily Value*
Total Fat	4.17g	6%
Cholesterol	55.17mg	18%
Sodium	431.17mg	18%
Potassium	479.82mg	10%
Total Carbs	13.34g	4%
Sugars	3.66g	15%
Dietary Fiber	2.04g	8%
Protein	19.51g	39%
Vitamin C	15.4mg	26%
Iron	1.7mg	9%
Calcium	76.3mg	8%

Amount Per 100 g
Calories	75.95 Kcal (318 kJ)
Calories from fat	15.3 Kcal
		% Daily Value*
Total Fat	1.7g	6%
Cholesterol	22.48mg	18%
Sodium	175.68mg	18%
Potassium	195.51mg	10%
Total Carbs	5.44g	4%
Sugars	1.49g	15%
Dietary Fiber	0.83g	8%
Protein	7.95g	39%
Vitamin C	6.3mg	26%
Iron	0.7mg	9%
Calcium	31.1mg	8%

* 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.

Tastes

salty
savory
bitter
sweet

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