Poached Cod with Parsley Sauce

Preparation

1. Step 1

   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.

   Step 2

   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.

   Step 3

   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.

2. FIT TO EAT RECIPE

   Step 4

   (Per serving)

   Step 5

   Calories: 241

   Step 6

   Fat: 8g

   Step 7

   Cholesterol: 72mg

   Step 8

   Carbohydrate: 7g

   Step 9

   Sodium: 713mg

   Step 10

   Protein: 28g

   Step 11

   Fiber: 1g