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Feb 25, 2009

Feb 25 - Recipe - Lemon Cod with Potato and Spinach Stew

I made this for dinner tonight and everyone loved it - I took my portion out and then put some cooked shrimp into the rest for my seafood loving guys.


Servings: 4 - 5 points per serving

Ingredients
1 pound(s)Fresh or frozen cod fillets (divided into 4 portions)
1/4 tsp table salt
1/4 tsp Ground black pepper
3 tsp olive oil
1/2 cup(s) onion(s)
1 clove(s) garlic clove(s)
1/2 cup(s) tomato(es)
1 pound(s) potato, red, white
2 1/2 cup(s) fat-free chicken broth
1 tbsp fresh lemon juice
2 tsp lemon zest
2 tbsp water
1 tbsp all-purpose flour
5 oz fresh baby spinach

Instructions

1. Sprinkle both sides of the cod with salt and pepper. Heat 1 tsp of olive oil in a large nonstick skillet over medium high heat. Add the cod and cook until browned and just opaque in the centre, about 3 minutes on each side. Transfer to a plate and set aside.

2. Heat the remaining 2 tsp of oil in the skillet over medium low heat. Add the onion and garlic; cook, stirring occasionally until the onion is tender - about 8 minutes. Add the tomato and cook until soft. Add the potatoes, broth, lemon juice and zest; bring to a boil. Reduce heat and simmer, covered, until the potatoes are soft - about 15 minutes.

3. Meanwhile, whisk together the water and flour in a small bowl until smooth. Stir into the simmering vegetables. Add the spinach and cook, stirring constantly, until the sauce thickens and teh spinach wilts. Return the cod to the skillet and heat through.

NI: Per serving
1/4 lb of cod with 1 1/4 cups of stew
282 calories/6g fat/4g fibre

From the Weight Watchers Stir It Up Super Skillet Cookbook.

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