Cook Time: 18 minutes
Ingredients:
- 1 large leek, cleaned and thinly sliced
- 4 cod fillets or similar mild-tasting, firm white fish
- Freshly ground black pepper
- 1/2 cup nonfat milk
- 1 cup broccoli florets
- 1/2 cup reduced fat shredded cheese
Preparation:
Preheat oven to 400 degrees. Spray Heat a small skillet coated with nonstick cooking spray on medium heat; add leeks and sauté for 3-4 minutes until softened. Scatter sliced leek over bottom of a baking dish large enough to hold the fish in a single layer. Lay fish on top of leeks, scatter broccoli florets around fish. Sprinkle fish and vegetables with freshly ground black pepper. Pour milk over fish and sprinkle cheese on top. Bake uncovered for 15-18 minutes.Serves 4.
Per Serving: Calories 275, Calories from Fat 57, total Fat 6.5g (sat 2.3g), Cholesterol 25mg, Sodium 879mg, Fiber 4.9g, Protein 16g
