Cod With Peppercorns and Leeks (Ww 5 Points Plus)


Food.com
30 mins (prep 15, cooking 15)
13 ingredients
4 servings
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.

Categories:  low-sat.-fat , fish , low-carb , low-sodium , low-in... , time-to-make , low-fat , low-calorie , <-30-mins , weeknight , cod , main-dish , seafood , healthy , saltwater-fish ,
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Ingredients

Nutrition

Serving Size (40.97 g)
Servings 4
Amount per Serving
Calories 80.69 Calories from Fat 44.37
% Daily Value *
Total Fat 4.93g 30.34%
Saturated Fat 0.78g 15.63%
Trans Fat 0.0 %
Cholesterol 10.21mg 13.61%
Sodium 46.31mg 7.72%
Total Carbohydrate 3.03g 4.04%
Dietary Fiber 0.54 g 8.65%
Sugars 0.19 g %
Protein 3.85g 30.8%
Vitamin A 6.3IU% Vitamin C 0.6mg%
Calcium 13.9mg% Iron 0.43mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
fish fillets, low-fat milk, lemon wedges
 

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