Cod With Caper Sauce
|Non-stick cooking spray||2 Tablespoon|
|Cod fillets/Scrod fillets||4|
|Unsalted butter/Margarine||1 Tablespoon|
|Flour||1 1⁄2 Tablespoon|
|Green onion||1 , thinly sliced (Including Some Tops)|
|Capers||2 Tablespoon, drained and chopped|
|Evaporated skim milk||12 Ounce (1 Can)|
|Minced parsley||1⁄4 Cup (4 tbs)|
|Black pepper/White pepper||1⁄4 Teaspoon|
1 Preheat the oven to 375° F.
Lightly coata9"x9"x2" 1 baking pan with the cooking spray.
Place the fish fillets in the pan and cover with aluminum foil.
Bake the fish for 10 minutes or until it flakes easily when tested with a fork.
2 While the fish is baking, prepare the sauce.
In a small heavy saucepan, melt the butter over moderately low heat.
Blend intheflourandcook, stirring, for2 minutes or until smooth and straw colored.
Add the green onion and capers, then slowly stir in the milk and cook, stirring constantly, for 5 minutes or until thickened and smooth.
Stir in the parsley and pepper.
3 Transfer the fish to warm dinner plates and spoon some sauce over each fillet.
Serving size: Complete recipe
Calories 1205 Calories from Fat 356
% Daily Value*
Total Fat 40 g61.4%
Saturated Fat 12 g59.9%
Trans Fat 0 g
Cholesterol 343.4 mg114.5%
Sodium 1052.9 mg43.9%
Total Carbohydrates 76 g25.3%
Dietary Fiber 1.9 g7.4%
Sugars 48.5 g
Protein 127 g254.8%
Vitamin A 70.9% Vitamin C 53.8%
Calcium 119.5% Iron 26%
*Based on a 2000 Calorie diet