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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
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Cod with Peppercorns and Leeks

Source: dLife

The leeks are sauteed with garlic and lemon to give a unique taste to tender cod fillets.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	296.8

Total Carbs	13.2 g

Dietary Fiber	1.9 g

Sugars	3.6 g

Total Fat	5.7 g

Saturated Fat	0.9 g

Unsaturated Fat	1.0 g

Potassium	1147.9 mg

Protein	43.1 g

Sodium	204.4 mg

Dietary Exchanges 5.7 Fat, 2.0 Vegetables, 0.0 Milk, 0.1 Starch, 5.4 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

0.5
0 1/2 tsp black peppercorns 0.5
0 1/2 tsp fennel seed 4.0
4 each fresh cod fillets 1.0
1 tbsp extra virgin olive oil 3.0
3 each fresh leeks 3.0
3 each scallions 2.0
2 each medium garlic cloves 2.0
2 tsp whole wheat flour 0.25
0 1/4 cup white wine 0.25
0 1/4 cup chicken broth 2.0
2 tbsp lowfat milk

Directions

Heat oven to 375 degrees.
Press the peppercorns and fennel seeds into both sides of the fillets and set aside.
In an oven proof skillet, heat the oil over medium heat. Add the leeks, scallions, and garlic and cook, stirring frequently for 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.
Place the fish on top of the leek mixture in the skillet and bake for 10 minutes, or until the fish flakes easily.
Serve the fish topped with the leek mixture.