Cod Fish with Creamy Paprika Sauce
- 4 Servings
- 300 Calories per Serving
A quick and easy fish dish that works great any time of year.
Ingredient List
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 pounds cod fish
- 1/2 cup beef broth
- 1/2 teaspoon kosher (coarse) salt
- 1/2 teaspoon black pepper
- 2 tablespoons fresh lemon juice
- 1 teaspoon paprika
- 1 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- 1 tablespoon cornstarch
- 2 tablespoons capers, drained
Preparation
- In a 10-inch skillet, heat oil over medium heat. Add onions and sauté for 5 minutes or until onions are tender. Add fish and cook for about 10 minutes, turning fish after the first 5 minutes, until fish flakes easily with a fork. Transfer fish to a heat-proof serving dish. Set aside and keep warm.
- Add remaining ingredients except capers to the pan. Whisk to combine and cook for about 2 minutes or until thickened. Stir in capers. Pour sauce over fish and serve.
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 300
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 0g | % Value not available |
| Monounsaturated Fat | 3g | % Value not available |
| Polyunsaturated Fat | 1 1/2g | % Value not available |
| Cholesterol | 130mg | 43% |
| Sodium | 780mg | 32% |
| Total Carbohydrate | 11g | 4% |
| Dietary Fiber | 1g | 4% |
| Soluble Fiber | 0g | % Value not available |
| Insoluble Fiber | 0g | % Value not available |
| Sugars | 5g | % Value not available |
| Protein | 46g | % Value not available |
| Potassium | 830mg | 24% |
| Vitamin A | Value not available | 8% |
| Vitamin C | Value not available | 6% |
| Calcium | Value not available | 15% |
| Iron | Value not available | 6% |
| Vitamin D | Value not available | 20% |
| Vitamin E | Value not available | 10% |
| Thiamin | Value not available | 10% |
| Riboflavin | Value not available | 15% |
| Niacin | Value not available | 20% |
| Vitamin B6 | Value not available | 25% |
| Folic Acid | Value not available | 6% |
| Vitamin B12 | Value not available | 70% |
| Pantothenic Acid | Value not available | 10% |
| Phosphorus | Value not available | 50% |
| Magnesium | Value not available | 30% |
| Zinc | Value not available | 8% |
| Selenium | Value not available | 150% |
| Copper | Value not available | 4% |
| Manganese | Value not available | 6% |
| Omega-3 | 1g | % Value not available |
*The % Daily Value (DV) 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. | ||