Cod with Peppercorns and Leeks Ww 5 Points Plus
Delight in the light and flavorful pairing of tender cod fillets with savory leeks in this Weight Watchers-friendly recipe, packed with wholesome ingredients and simple elegance. "Cod with Peppercorns and Leeks WW 5 Points Plus" combines the delicate sweetness of sautéed leeks with a zesty lemon-infused broth, finished with a gentle heat from freshly crushed black peppercorns. This one-skillet dish is a breeze to prepare, taking just 30 minutes from start to finish, making it perfect for a quick yet nutritious dinner. With only 5 Weight Watchers PointsPlus and protein-rich cod as the star, it’s a guilt-free way to satisfy your seafood cravings. Garnished with fresh parsley and served alongside steamed vegetables or brown rice, this healthy meal strikes the perfect balance of simplicity and sophistication.
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Recipe Information
Ingredients
- 4 pieces Cod fillets
- 2 medium Leeks
- 2 teaspoons Olive oil
- 1 tablespoon Lemon juice
- 0.5 cup Low-sodium chicken broth
- 1 teaspoon Black peppercorns
- 0.5 teaspoon Salt
- 2 tablespoons Fresh parsley
- 2 cloves Garlic
Instructions
Rinse the cod fillets under cold water and pat dry with a paper towel. Lightly season with salt on both sides. Set aside.
Trim and clean the leeks, removing the dark green tops and root ends. Slice the white and light green parts into thin rounds. Rinse well to remove any grit and pat dry.
Crush the black peppercorns lightly using a mortar and pestle or the flat side of a knife. Set aside.
Heat 2 teaspoons of olive oil in a large nonstick skillet over medium heat. Add the sliced leeks and cook for 4-5 minutes, stirring occasionally, until softened.
Add the minced garlic and cook for another minute, just until fragrant.
Pour in the chicken broth and lemon juice. Stir well and let the mixture simmer for 2-3 minutes to combine the flavors.
Gently place the cod fillets on top of the leek mixture. Sprinkle with the crushed peppercorns.
Cover the skillet and let the fillets cook for 8-10 minutes, depending on thickness, until the fish is opaque and flakes easily with a fork.
Remove the skillet from the heat and sprinkle the dish with fresh parsley for garnish.
Serve hot, spooning the leeks and broth over the cod for added flavor. Pair with steamed vegetables or a small side of brown rice for a complete, healthy meal.
Nutrition Facts
Calories |
152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.3 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 331 mg | 14% | |
| Total Carbohydrate | 10.0 g | 4% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 2.8 g | ||
| Protein | 20.6 g | 41% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 58 mg | 4% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 498 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
