POACHED COD WITH PARSLEY SAUCE

Poached Cod with Parsley Sauce image

Yield serves 4

Number Of Ingredients 10

2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1/2 cup whole milk
1/2 cup homemade or store-bought fish or vegetable stock
Coarse salt
3/4 cup finely chopped fresh flat-leaf parsley, plus 4 sprigs, for garnish
2 tablespoons finely chopped fresh chives
1 strip lemon peel (3 inches)
1/4 cup plus 2 teaspoons fresh lemon juice (about 2 lemons)
4 cod fillets (5 ounces each), skinned

Steps:

Melt the butter over medium heat in a small saucepan. Add the flour; whisk until a paste forms. Reduce heat to low; cook, whisking, 2 minutes. Whisking constantly, pour in the milk in a slow, steady stream; whisk until incorporated. Whisk in the stock. Add 1/2 teaspoon salt, and cook, whisking occasionally, 10 minutes. Remove from heat; let stand 10 minutes to thicken slightly. Stir in the parsley and chives.
Meanwhile, bring 1 1/2 quarts water, the lemon peel, 1/4 cup lemon juice, and 1/2 teaspoon salt to a boil in a medium sauté pan or other wide straight-sided pan. Place the fillets in the liquid (do not crowd). Return to a boil, then immediately turn off the heat. Let stand until just cooked through, about 10 minutes.
Reheat the sauce over medium-low heat, if necessary, and add the remaining 2 teaspoons lemon juice. Gently lift the fillets from the liquid with a slotted spatula; place 1 fillet on each of 4 plates. Spoon one-quarter of the sauce over each serving, and garnish with a parsley sprig.
FIT TO EAT RECIPE
(Per serving)
Calories: 241
Fat: 8g
Cholesterol: 72mg
Carbohydrate: 7g
Sodium: 713mg
Protein: 28g
Fiber: 1g