Cod Dinner by Khandi Recipe

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Cod Dinner by Khandi
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Ingredients
17
Count
Nutrition
943
Calories
Total time
35
Minutes
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Ingredients:

Directions:

  1. Jasmine Rice.
  2. Simmer 20 minutes in a small sauce pot with a tight cover.
  3. Let stand for 5 minutes.
  4. Serve.
  5. Side Vegetables.
  6. Make sure vegetables are cut-up very small and squash is sliced thin.
  7. I used small yellow squash.
  8. Mix ingredients in a small bag.
  9. Heat in microwave for 30 seconds or until tender.
  10. Or prepare in a steamer and steam until just tender.
  11. I use a microwave rice-cooker/steamer from WalMart – works great.
  12. Cod Fillets.
  13. Place cod on a sizzler platter and top with 1oz garlic wine butter.
  14. Bake at 500°F for 11 minutes until internal temperature reaches 145°F or more.
  15. Fish will flake when done.
  16. Cream Sauce.
  17. Prepare cream sauce while fish cooks.
  18. Melt 4 T butter in small saucepan.
  19. Add the flour and cook for a few minutes, stirring constantly.
  20. Slowly add milk, stirring constantly to avoid lumps.
  21. Cook for a few minutes until thickened and covers the back of the spoon.
  22. Sauce will thicken as it cools.
  23. Add more milk if sauce appears too thick.
  24. Season with salt and pepper to taste.
  25. Presentation.
  26. Put rice in bottom of a bowl at center.
  27. Place cooked cod, and all cooking juice, over the rice.
  28. Place all the vegetables around the rice.
  29. Top with the cream sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 942.59 Kcal (3946 kJ)
Calories from fat 428.81 Kcal
% Daily Value*
Total Fat 47.65g 73%
Cholesterol 124.77mg 42%
Sodium 1017.94mg 42%
Potassium 302.65mg 6%
Total Carbs 114.17g 38%
Sugars 7.47g 30%
Dietary Fiber 1.75g 7%
Protein 10.41g 21%
Vitamin C 15.7mg 26%
Vitamin A 1.7mg 58%
Iron 0.8mg 4%
Calcium 200.7mg 20%
Amount Per 100 g
Calories 176.43 Kcal (739 kJ)
Calories from fat 80.26 Kcal
% Daily Value*
Total Fat 8.92g 73%
Cholesterol 23.35mg 42%
Sodium 190.53mg 42%
Potassium 56.65mg 6%
Total Carbs 21.37g 38%
Sugars 1.4g 30%
Dietary Fiber 0.33g 7%
Protein 1.95g 21%
Vitamin C 2.9mg 26%
Vitamin A 0.3mg 58%
Iron 0.1mg 4%
Calcium 37.6mg 20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 22.5
    Points
  • 25
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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