The WW Cod with Herb Cream Sauce takes 25 minutes to prepare with 180 kcal per serve. This dish will become very delicious by making the cod fillets and making the herb cream sauce with non-fat Greek yogurt, unsweetened almond milk, lemon juice, and other seasonings. Serve this recipe for family dinners and lunch, or for parties or occasions. You can easily follow the instructions to prepare the WW Cod with Herb Cream Sauce. Also, you can keep this dish for three days in a tight box. We will cook the cod, or you can air-fry it if you want.
STATS:
- Diet: Weight Watchers
- Serving size: 1 cod fillet with sauce
- Caloric count: 180 kcal
- Prep time: Ten minutes
- Cuisine: American
- Course: Main
- Cook duration: 15 minutes
- Total time: 25 minutes
- Servings: Four
EQUIPMENT:
- Cutting board
- Paper towels
- Knife
- Spatula
- Measuring spoons
- Mixing bowl
- Measuring spoons
- Small saucepan
- Large non-stick skillet
INGREDIENTS:
COD:
- Four cod fillets
- Half tsp salt
- Quarter tsp paprika
- 2 tbsp water
- 1/2 teaspoon black pepper
HERB CREAM SAUCE:
- 1 tbsp lemon juice
- Half cup non-fat Greek yogurt
- 1/2 tsp dried oregano
- One tbsp chopped parsley
- Quarter tsp salt
- 1/4 cup almond milk (unsweetened)
- 3 minced garlic cloves
- 1 tsp chopped dill
INGREDIENT NOTES:
COD FILLETS:
- Cod fillets are the main thing to use in your recipe. These are Weight Watchers-friendly. These will add protein to your dish as well. Pollock is another idea for you to use.
WATER:
- Water will help in cooking the cod fillet in the non-stick skillet to avoid sticking. This will also keep your fillet moist. Vegetable broth is another option for your use.
NON-FAT GREEK YOGURT:
- This yogurt is good for a Weight Watchers recipe. It will make a creamy sauce for your recipe. Another option for you is fat-free plain yogurt.
UNSWEETENED ALMOND MILK:
- This will also make your sauce creamy and light. The number of calories will remain lower from its use. Use skim milk for substitution.
GARLIC:
- Garlic will improve the taste of your sauce. It will not include any calories in your diet as well. Use half a tsp of garlic powder for another idea.
LEMON JUICE:
- Lemon juice will make the taste of your sauce fresh. Use white vinegar to change the ingredient if you want.
HERBS:
- Herbs will include a fresh feeling and smell in your recipe. They will also make your recipe healthier. You can add dried herbs if you prefer.
INSTRUCTIONS:
- Take the cod fillets and dry them with paper towels.
- Add seasoning to both sides of them.
- Put your non-stick skillet on a moderate flame.
- Include two tbsp of water in the skillet.
- Add the dry cod fillets to the pan.
- Cook them for five minutes.
- Remove the flakes from the cod and put it aside.
- Now, take a small saucepan and warm it on a low flame.
- Cook garlic with water in it for half a minute.
- Use a bowl to add the remaining items of the sauce to it.
- Mix them properly and then add them to the saucepan.
- Cook this sauce for three minutes and mix carefully.
- You can try adding the sauce to the cod or serve it separately.
SERVING SUGGESTIONS:
VEGETABLE SIDES:
- Steamed Broccoli
- Garlic Green Beans
- Roasted Zucchini
- Lemon Asparagus
SALAD:
- Garden Salad
- Cucumber Tomato Salad
- Greek Salad
- Spinach Strawberry Salad
GRAIN & STARCHES:
- Brown Rice
- Quinoa
- Cauliflower Rice
- Mashed Potatoes
- Roasted Baby Potatoes
LIGHT BREAD:
- Whole Wheat Dinner Roll
- Garlic Toast
- Multigrain Bread Slice
- Dinner Roll
- Pita Bread
SOUPS:
- Vegetable Soup
- Lentil Soup
- Clear Chicken Broth
- Tomato Basil Soup
- Minestrone Soup
TIPS:
- Cook the sauce in a fine-quality non-stick skillet to prevent sticking.
- You can add more herbs to improve the flavor of the sauce.
- Cook your cod for only five minutes to avoid drying
STORAGE INFORMATION:
FRIDGE:
- Add the sauce and cod in different tight boxes to keep for three days.
FREEZER:
- You can only freeze the cod for two months.
FAQs:
Can I make it without oil?
- Yes, this recipe already has zero oil.
May I cook the cod in an air fryer?
- Yes, you can air fry it for 12 minutes at 180°C.
NUTRITIONAL INFORMATION:
Total Fat: 1 g
Calories: 180 kcal
Fiber: 1 g
Protein: 29 g
Iron: 1 g
Calcium: 140 g
Vitamin A: 250 IU
Total Carbs: 4 g
Sodium: 290 g
Net Carbs: 3 g
Potassium: 500 g
Weight Watcher Points: 1 to 2 points