Best Cod With Peppercorns And Leeks Ww 5 Points Plus Recipes

Cod With Peppercorns and Leeks (Ww 5 Points Plus) image

Provided by mersaydees

Categories Healthy

Time 30m

Yield 4 serving(s)

Number Of Ingredients 12

1/2 teaspoon black peppercorns, freshly cracked
1/2 teaspoon fennel seed, finely crushed
4 cod fish fillets (5 ounces each)
1 tablespoon extra virgin olive oil
3 medium leeks, white part only, thinly sliced
3 scallions, finely chopped
2 garlic cloves, minced
2 teaspoons whole wheat flour
1/4 cup white wine
1/4 cup chicken broth
2 tablespoons 1% low-fat milk
4 lemon wedges, optional recommended garnish

Steps:

Heat oven to 375°F.
Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
Heat oil in large ovenproof skillet over medium heat. Add leeks, scallions, and garlic and sauté 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.
Top leek mixture in the skillet with cod fillets and bake for 10 minutes, or until the fish flakes easily. Serve the fish topped with the leek mixture.

Cod With Leeks and Tomatoes image

Provided by Martha Stewart

Time 35m

Number Of Ingredients 8

2 medium leeks, white and light-green parts only, thinly sliced, rinsed well, and patted dry
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 teaspoon freshly grated lemon zest
3 sprigs thyme, or 1 teaspoon dried thyme
Salt and fresh ground pepper
2 1/2 cups cherry tomatoes (about 12 ounces)
4 cod fillets, each 6 to 8 ounces and 3/4 to 1 inch thick

Steps:

Preheat oven to 450 degrees. In a 9-by-13-inch baking dish, toss together leeks, lemon juice, oil, lemon zest, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover with foil, and bake until leeks just begin to soften, 8 to 10 minutes.
Remove baking dish from oven. Add tomatoes, and toss to combine. Season both sides of cod fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper; place on top of vegetables.
Cover dish and bake until fish is opaque throughout, about 15 to 20 minutes. Serve immediately.

Nutrition Facts : Calories 249 g, Fat 5 g, Protein 37 g