dLifeHeaderPortlet dLifeHeaderPortlet

Cod with Peppercorns and Leeks
Source: dLife

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

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy

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
1 Fat , 2 Vegetables , 5 1/2 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.
Powered by ESHA


0 1/2 tsp  black peppercorns
0 1/2 tsp  fennel seed
4 each  fresh cod fillets
1 tbsp  extra virgin olive oil
3 each  fresh leeks
3 each  scallions
2 each  medium garlic cloves
2 tsp  whole wheat flour
0 1/4 cup  white wine
0 1/4 cup  chicken broth
2 tbsp  lowfat milk
  1. Heat oven to 375 degrees.
  2. Press the peppercorns and fennel seeds into both sides of the fillets and set aside.
  3. 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.
  4. Stir in the flour and cook for 1 minute. Stir in the wine, broth and milk and bring to a boil. Remove from heat.
  5. Place the fish on top of the leek mixture in the skillet and bake for 10 minutes, or until the fish flakes easily.
  6. Serve the fish topped with the leek mixture.

  • Watch dLifeTV online now!

    Click here for more info