BROILED COD WITH HERB SAUCE

Broiled Cod with Herb Sauce image

A flavorful white sauce dresses up cod fillets in this high-protein main dish from Tacoma, Washington's Rachel Niemeyer. Pine nuts lend a little crunch for a special finishing touch.

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 8

Ingredients

4 cod fillets (6 ounces each)
1/2 teaspoon salt, divided
1/4 teaspoon pepper, divided
2 tablespoons butter
2 tablespoons all-purpose flour
1/2 teaspoon each dried oregano, tarragon and rosemary, crushed
1 cup fat-free milk
1/4 cup pine nuts, toasted

Steps:

Sprinkle fillets with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place on a broiler pan coated with cooking spray. Broil 3-4 in. from the heat for 8-12 minutes or until fish flakes easily with a fork., Meanwhile, in a small saucepan, melt butter. Stir in the flour, herbs and remaining salt and pepper until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over cod; sprinkle with pine nuts.

Nutrition Facts : Calories 259 calories, Fat 11g fat (4g saturated fat), Cholesterol 81mg cholesterol, Sodium 477mg sodium, Carbohydrate 8g carbohydrate (3g sugars, Fiber 1g fiber), Protein 31g protein. Diabetic Exchanges