If you're looking for a low-point and flavorful dish, cod with peppercorns and leeks is an excellent choice. With just 5 Weight Watchers points per serving, this recipe is sure to satisfy your taste buds without breaking your diet. The combination of tender cod, aromatic leeks, and zesty peppercorns creates a symphony of flavors that will leave you craving for more. not only is this dish delicious, but it's also a breeze to prepare. So, gather your ingredients, follow the simple steps, and indulge in this guilt-free culinary delight.
Check out the recipes below so you can choose the best recipe for yourself!
COD WITH LEEKS AND TOMATOES
Cod is a lean fish that is available year-round and can be baked, broiled, or poached. Its mild taste pairs well with sharp flavors, such as lemon.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 35m
Number Of Ingredients 8
Steps:
- Preheat oven to 450 degrees. In a 9-by-13-inch baking dish, toss together leeks, lemon juice, oil, lemon zest, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover with foil, and bake until leeks just begin to soften, 8 to 10 minutes.
- Remove baking dish from oven. Add tomatoes, and toss to combine. Season both sides of cod fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper; place on top of vegetables.
- Cover dish and bake until fish is opaque throughout, about 15 to 20 minutes. Serve immediately.
Nutrition Facts : Calories 249 g, Fat 5 g, Protein 37 g
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.
Provided by mersaydees
Categories Healthy
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- 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.
HERB & GARLIC BAKED COD WITH ROMESCO SAUCE & SPINACH
White fish is such a good source of lean protein and this herby baked cod with fresh greens makes a tasty, low-calorie, healthy supper option
Provided by Sara Buenfeld
Categories Fish Course, Lunch, Main course, Supper
Time 30m
Number Of Ingredients 12
Steps:
- Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
- Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
- Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.
Nutrition Facts : Calories 409 calories, Fat 24 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 11 grams carbohydrates, Sugar 9 grams sugar, Fiber 8 grams fiber, Protein 33 grams protein, Sodium 0.3 milligram of sodium
BAKED COD WITH CREAMY MUSHROOM & LEEK ORZO
Rustle up our baked cod with orzo, creamy mushrooms and leeks in just 20 minutes. It's a super speedy supper - a great option for busy work days
Provided by Esther Clark
Categories Dinner
Time 20m
Number Of Ingredients 10
Steps:
- Heat the oven to 220C/200C fan/gas 7. Tip the flour into a bowl and season. Dip each cod fillet into the flour until evenly coated. Heat 1 tbsp of the oil in a non-stick frying pan over a medium-high heat and fry the cod on each side for 2 mins, or until golden brown. Transfer to a roasting tin with the lemon slices on top and nestled in half the thyme. Bake for 10 mins.
- Heat the remaining oil in a pan and fry the leeks and mushrooms for 5 mins over a medium-high heat. Add the orzo and stock, and cook for 10 mins over a high heat, stirring continuously until tender. Stir through the crème fraîche and lemon zest. Season. Serve the orzo with the cod on top, along with the roasted lemon slices.
Nutrition Facts : Calories 571 calories, Fat 15 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 4 grams sugar, Fiber 6 grams fiber, Protein 41 grams protein, Sodium 0.42 milligram of sodium
COD ROASTED WITH BACON AND LEEKS RECIPE - (4.1/5)
Provided by DebCooks
Number Of Ingredients 9
Steps:
- Preheat oven to 425. Split the leeks lengthwise and wash them under cool water to remove the grit. Slice the leeks in half-moon slices and transfer to a bowl filled with cold water. Swish them around to clean completely and then drain. Heat 1 T oil over high heat and cook the bacon until golden and crispy. Lift the bacon from the pan and drain on paper towels. Add the leeks and the remaining tablespoon of oil to the pan and toss with the bacon fat. Season with salt and pepper. Put in a 9 x 13 pan and roast the leeks for 15 minutes. Remove from the oven. Season cod with salt and pepper. Add the wine, stock, and thyme to the pan. Set the cod on top and roast for 10 to 12 minutes or until fish is cooked through. To serve put the cod on plates and spoon the leeks and juice over and top with bacon.
WW 5 POINTS MEDITERRANEAN CHICKEN
Make and share this Ww 5 Points Mediterranean Chicken recipe from Food.com.
Provided by Parrot Head Mama
Categories Chicken
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 400 degrees.
- Coat a baking dish with cooking spray.
- Combine lemon pepper seasoning and flour.
- Lightly coat chicken with cooking spray, then coat each breast with flour mixture.
- Place chicken in prepared dish and bake until cooked through, about 20 minutes.
- In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.
- Divide chicken breasts between four plates and top with avocado salsa.
Nutrition Facts : Calories 222.7, Fat 5.3, SaturatedFat 1, Cholesterol 66, Sodium 265.9, Carbohydrate 14.9, Fiber 2.9, Sugar 2.9, Protein 28.6
COD WITH SWEET PEPPERS
This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. -Judy Grebetz, Racine, Wisconsin.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a large nonstick skillet, combine the first 7 ingredients. Bring to a boil. Reduce heat; cover and simmer until onion is tender, 6-8 minutes. , Arrange fish and peppers over onion mixture. Cover and simmer until fish flakes easily with a fork and peppers are tender, 6-9 minutes. Remove fish and vegetables and keep warm. , Combine cornstarch and water until smooth; gradually stir into pan juices. Bring to a boil; cook and stir until thickened, about 2 minutes. Spoon over fish and vegetables. Serve with lemon.
Nutrition Facts : Calories 168 calories, Fat 1g fat (0 saturated fat), Cholesterol 65mg cholesterol, Sodium 398mg sodium, Carbohydrate 10g carbohydrate (4g sugars, Fiber 2g fiber), Protein 29g protein. Diabetic Exchanges
POACHED COD WITH POTATOES AND LEEKS
Gently poaching fillets of delicate white fish in milk is the secret to an elegant yet effortless dinner.
Provided by Andy Baraghani
Categories Bon Appétit Cod Poach Dinner Healthy Fish Milk/Cream Potato Leek Garlic Wheat/Gluten-Free
Yield Serves 4
Number Of Ingredients 9
Steps:
- Place potatoes in a medium pot and add cold water to cover by 1"; season with salt and bring to a boil. Reduce heat and simmer until fork-tender, 15-20 minutes. Drain, reserving 1/4 cup cooking liquid. Return potatoes to pot; add 2 Tbsp. cooking liquid and 2 Tbsp. oil and lightly mash. Season with salt. Keep potatoes warm over low heat until ready to serve.
- Combine leeks, thyme, garlic, and milk in a medium wide saucepan. Season generously with salt and bring to a simmer over medium heat. Cook until leeks are just beginning to soften, 6-8 minutes. Gently slide cod into infused milk and poach until flesh is cooked through and beginning to flake, 7-9 minutes (adjust heat as needed to maintain a low simmer; thicker pieces of fish will take longer to cook).
- Divide warm potatoes, leeks, and cod among shallow bowls. Spoon some poaching liquid over each. Drizzle with oil; season with pepper.
Tips:
- Mise en place: Before you start cooking, make sure you have all your ingredients and equipment ready. This will help you stay organized and prevent any scrambling during the cooking process.
- Choose fresh, high-quality ingredients: The better the quality of your ingredients, the better your dish will taste. Look for fresh, seasonal produce and sustainably sourced seafood.
- Don't overcrowd the pan: When searing cod or any other fish, make sure not to overcrowd the pan. This will prevent the fish from cooking evenly and will result in steamed fish instead of seared fish.
- Use a good quality nonstick skillet: A good quality nonstick skillet will help you prevent the fish from sticking and will make cleanup a breeze.
- Be patient when searing the fish: Don't rush the searing process. Let the fish cook undisturbed for a few minutes per side, or until it is golden brown and cooked through.
- Serve the fish immediately: Cod is best served immediately after it is cooked. This will help to ensure that it is flaky and moist.
Conclusion:
This recipe for cod with peppercorns and leeks is a delicious and healthy seafood dish that is perfect for a weeknight meal. The cod is seared until golden brown and then simmered in a creamy sauce made with leeks, peppercorns, and white wine. The dish is served over a bed of cooked rice or quinoa. This recipe is a great way to enjoy cod, a sustainable and nutritious fish. Cod is a good source of lean protein, omega-3 fatty acids, and vitamins and minerals. It is also a low-mercury fish, making it a good choice for pregnant women and children. This recipe is also a good source of vegetables. Leeks are a good source of fiber, vitamins, and minerals. Peppercorns are a good source of antioxidants. Overall, this recipe is a delicious and healthy seafood dish that is perfect for a weeknight meal.
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