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Creamy Poached Cod

Diet.Chef's picture
  Cod fish/Any other fish fillets 1 Pound (1/4 Inch Thick, Fresh/Frozen)
  Chopped carrot 1⁄2 Cup (8 tbs)
  Chopped onion 1⁄2 Cup (8 tbs)
  Water 1 Tablespoon
  Skim milk 1⁄2 Cup (8 tbs)
  Cornstarch 1 Teaspoon
  Instant chicken bouillon granules 1 Teaspoon
  Dill weed 1⁄4 Teaspoon, dried
  Hot cooked noodles 2 Cup (32 tbs)

Thaw fish, if frozen.
Turn under any thin edges of fish.
In an 8x8x2 inch baking dish arrange thicker portions of fish fillets toward outer edges of the dish.
Cover with vented clear plastic wrap.
Cook on 100% power (high) for 4 to 7 minutes (6 to 8 minutes in a low wattage oven) or till fish flakes easily when tested with a fork, giving dish a half turn once.
Keep warm.
In a 2 cup measure combine the carrot, onion, and water.
Cook, covered, on high for 4 to 6 minutes or till vegetables are tender, stirring once.
In a small bowl stir together milk, cornstarch, bouillon granules, and dillweed.
Stir into vegetables.
Cook vegetable mixture, uncovered, on high for 2 to 4 minutes or till thickened and bubbly, stirring twice.

Recipe Summary

Difficulty Level: 
Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1697 Calories from Fat 148

% Daily Value*

Total Fat 17 g26.8%

Saturated Fat 4.5 g22.4%

Trans Fat 0.2 g

Cholesterol 459.5 mg153.2%

Sodium 1583.7 mg66%

Total Carbohydrates 248 g82.8%

Dietary Fiber 13.7 g54.6%

Sugars 18.2 g

Protein 131 g261.3%

Vitamin A 223% Vitamin C 26.7%

Calcium 38.6% Iron 48.3%

*Based on a 2000 Calorie diet

Creamy Poached Cod Recipe