Found this great looking recipe from food.com.
Reference Link:
Cod With Peppercorns and Leeks (Ww 5 Points Plus):

“Based on a recipe from The South Beach Diet Cookbook. The intro says, “Cracked pepper gives a nice bite to mild cod fillets, while leeks sautéed with garlic” make the perfect accompaniment. This would be good served with lemon wedges and a rice pilaf side since it has a savory sauce. I cooked this in a large skillet that can go from stove-top to oven. Nutritional information per serving: 203 calories, 5 g fat, 1 g saturated fat, 27 g protein, 10 g carbohydrate, 2 g dietary fiber, 61 mg cholesterol, 157 mg sodium.”

Ready In:

30mins

Ingredients:

12

• ¹⁄₂
  
  teaspoon black peppercorns, freshly cracked
  
• ¹⁄₂
  
  teaspoon fennel seed, finely crushed
  
• 4
  
  cod fish fillets (5 ounces each)
  
• 1
  
  tablespoon extra virgin olive oil
  
• 3
  
  medium leeks, white part only, thinly sliced
  
• 3
  
  scallions, finely chopped
  
• 2
  
  garlic cloves, minced
  
• 2
  
  teaspoons whole wheat flour
  
• ¹⁄₄
  
  cup white wine
  
• ¹⁄₄
  
  cup chicken broth
  
• 2
  
  tablespoons 1% low-fat milk
  
• 4
  
  lemon wedges, optional recommended garnish
  

directions

• Heat oven to 375°F.
• Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
• Heat oil in large ovenproof skillet over medium heat. Add leeks, scallions, and garlic and sauté 4 minutes or until tender. Stir in the flour and cook for 1 minute. Stir in the wine, broth, and milk and bring to a boil. Remove from heat.
• Top leek mixture in the skillet with cod fillets and bake for 10 minutes, or until the fish flakes easily. Serve the fish topped with the leek mixture.

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1. Really delicious fish recipe! Enjoyed the leeks with the fish. Quick and easy to make too! Thanks for sharing!

2. We really enjoyed this recipe. I used a cast iron skillet so it went from stove top to oven and did add a pinch of salt. Next time I will cut the pepper to 1/4tsp, however, my DH said it could use some hot pepper!!!! I loved the gravy like consistency of the sauce and really think it would be great over chicken too! The temp and time were perfect. This was a wonderful way to use the garden leeks! thank you.

3. This is very good and makes a complete meal with the addition of a salad. I used skim milk without any problems. Thanks for sharing!

Jeannie notes.. Above is curated for evaluation and recommendation from food.com

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Cod With Peppercorns and Leeks (Ww 5 Points Plus)

reco low-cal