Creamy Poached Cod
|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)|
|Skim milk||1⁄2 Cup (8 tbs)|
|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.
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.
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