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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Poached Cod and Asparagus
 
Source: dLife

Cod gently simmered in wine, lemon, butter and garlic and served with fresh asparagus.

Rating:
Prep Time: 5 minutes
Cook Time: 15 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 446.1
Total Carbs 7.3 g
Dietary Fiber 2.5 g
Sugars 3 g
Total Fat 8.6 g
Saturated Fat 4.1 g
Unsaturated Fat 4.5 g
Potassium 1,991.6 mg
Protein 72.7 g
Sodium 255.9 mg
Dietary Exchanges
1 1/4 Fat, 1 1/4 Vegetable, 9 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 tbsp shallots, chopped , or green onion, chopped
2 medium garlic cloves , chopped
2 tbsp salted butter
0.67 cup white wine
1 tbsp fresh lemon juice
2 tbsp chopped parsley
1 tbsp fresh basil (or 1 tsp dried basil leaves)
24 oz fresh cod fillets (cut in to 4 pieces)
1 lb fresh asparagus , ends trimmed, cooked and warm


Directions
1 Melt butter in a large pan and add the shallots and garlic, sauté until tender, about 2 minutes.
2 Add in the wine, lemon juice, parsley, and basil then add in cod fillets.
3 Bring to a boil, then reduce heat, cover and simmer until fish flakes with a fork, about 8-10 minutes.
4 Remove fish from pan and place on a platter with asparagus.
5 Continue boiling liquid in pan until a little thick, about 2 minutes, pour over fish and asparagus.
Additional Information
This recipe can be used with a variety of fish from tuna steaks, flounder, shrimp etc.


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