Cod With Peppercorns And Leeks (ww 5 Points Plus)

Total Time: 30 mins Preparation Time: 15 mins Cook Time: 15 mins

Ingredients

• Servings: 4
• 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, part only, thinly sliced
• 3 scallions, finely chopped
• 2 garlic cloves, minced
• 2 teaspoons whole wheat flour
• 1/4 cup wine
• 1/4 cup chicken broth
• 2 tablespoons 1% low-fat milk
• 4 lemon wedges, optional recommended garnish

Recipe

• 1 heat oven to 375°f.
• 2 rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
• 3 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.
• 4 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.