Grilled Cod With Artichoke-Horseradish Sauce Recipe

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Grilled Cod With Artichoke-Horseradish Sauce
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Ingredients
12
Count
Nutrition
329
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Cut each artichoke heart into quarters.
  2. Set aside.
  3. In a medium saucepan, melt the margarine over medium heat.
  4. Cook the shallot and garlic for 5 minutes, or until the shallot is tender.
  5. Stir in the flour, salt, and pepper.
  6. Stir in the milk all at once.
  7. Cook for 5 to 10 minutes, or until the sauce is thickened and bubbly, stirring constantly.
  8. Cook and stir for 1 minute.
  9. Stir in the artichoke hearts, horseradish, and oregano.
  10. Cook for 3 to 5 minutes, or until heated through, stirring constantly.
  11. Keep warm.
  12. Preheat the grill on medium-high.
  13. Lightly spray the grill rack with vegetable oil spray.
  14. Rinse the fish and pat dry with paper towels.
  15. Grill the fish, uncovered, for 7 minutes.
  16. Turn and grill for 5 to 7 minutes or until the fish flakes easily when tested with a fork.
  17. Or to broil, preheat the broiler.
  18. Lightly spray the broiler pan and rack with vegetable oil spray.
  19. Broil the fish about 4 inches from the heat for 7 minutes.
  20. Turn and broil for 5 to 7 minutes or until the fish flakes easily when tested with a fork.
  21. To serve, spoon the artichoke sauce over the fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 328.57 Kcal (1376 kJ)
Calories from fat 98.42 Kcal
% Daily Value*
Total Fat 10.94g 17%
Cholesterol 54.52mg 18%
Sodium 639.4mg 27%
Potassium 690.66mg 15%
Total Carbs 27.87g 9%
Sugars 13.27g 53%
Dietary Fiber 6g 24%
Protein 27.5g 55%
Vitamin C 13.4mg 22%
Iron 0.4mg 2%
Calcium 304.3mg 30%
Amount Per 100 g
Calories 97.97 Kcal (410 kJ)
Calories from fat 29.35 Kcal
% Daily Value*
Total Fat 3.26g 17%
Cholesterol 16.26mg 18%
Sodium 190.66mg 27%
Potassium 205.94mg 15%
Total Carbs 8.31g 9%
Sugars 3.96g 53%
Dietary Fiber 1.79g 24%
Protein 8.2g 55%
Vitamin C 4mg 22%
Iron 0.1mg 2%
Calcium 90.7mg 30%

* 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

  • 6.7
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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