Ingredients
-
1/2 teaspoon black peppercorns, freshly cracked
-
1/2 teaspoon fennel seed, finely crushed
-
1 tablespoon extra virgin olive oil
-
3 medium leeks, white part only, thinly sliced
-
3 scallions, finely chopped
-
2 garlic cloves, minced
-
2 teaspoons whole wheat flour
-
1/4 cup white wine
-
1/4 cup chicken broth
-
2 tablespoons 1% low-fat milk
-
4 lemon wedges, optional recommended garnish
-
4 cod fish fillets (5 ounces each)
Instructions
- 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.