Best 4 Cod With Peppercorns And Leeks Ww 5 Points Plus Recipes
Indulge in a culinary journey with our exquisite Cod with Peppercorns and Leeks, a Weight Watchers-friendly dish that tantalizes your taste buds while keeping you on track with your healthy eating goals. This delectable recipe boasts a perfect balance of flavors, featuring tender cod fillets enveloped in a creamy, flavorful sauce infused with aromatic peppercorns and earthy leeks. Accompanied by a medley of colorful and nutritious vegetables, this dish is a symphony of textures and flavors that will satisfy even the most discerning palate.
For a lighter and equally delicious option, we present our Cod with Peppercorns and Leeks in a tangy Tomato Broth. This recipe showcases the versatility of cod, complemented by zesty tomatoes, aromatic peppercorns, and tender leeks. Simmered in a flavorful broth, this dish delivers a delightful interplay of flavors and textures, making it a perfect choice for those seeking a healthy and satisfying meal.
Last but not least, our Cod with Peppercorns and Leeks in a Creamy Mustard Sauce offers a rich and indulgent twist. This recipe combines the classic flavors of peppercorns and leeks with a creamy mustard sauce, resulting in a decadent and satisfying dish. The velvety sauce, infused with the tangy zest of mustard, elevates the delicate flavor of the cod, creating a harmonious and unforgettable culinary experience.
All three recipes are meticulously crafted to provide a balanced and nutritious meal, adhering to the Weight Watchers 5 Points Plus program. Whether you prefer a creamy, tangy, or indulgent sauce, these recipes offer a delightful culinary adventure that caters to your taste preferences and health goals.
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.
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
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
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.
Tips:
- Choose the freshest cod you can find. Fresh cod has a mild, slightly sweet flavor and a firm, flaky texture. Avoid cod that is mushy or has a strong fishy smell.
- Use a variety of peppercorns. Different types of peppercorns, such as black, white, and green, will give your dish a more complex flavor. You can also use a pre-mixed peppercorn blend.
- Don't overcrowd the pan. When searing the cod, make sure to give each piece plenty of space so that it can cook evenly. If you overcrowd the pan, the fish will steam instead of sear.
- Cook the fish until it is just cooked through. Overcooked cod will be dry and tough. Cook the fish until it is opaque and flakes easily with a fork.
- Serve the fish immediately. Cod is best served immediately after it is cooked. Leftovers can be refrigerated for up to 3 days.
Conclusion:
Cod with peppercorns and leeks is a delicious and healthy dish that is perfect for a weeknight meal. The cod is seared until it is crispy on the outside and flaky on the inside, and the peppercorns and leeks add a delicious burst of flavor. This dish is also low in calories and fat, making it a great choice for those who are watching their weight.
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