Sautéed Cod with Leek, Garlic & Tarragon Sauce

Your dinner guests will be impressed with this delicious (and nutritious) cod dish.

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By Kristin Kirkpatrick, MS, RD, LD and Jim Perko Sr., CEC, AAC

Makes 4 servings (Serving Size: 2 pieces)

Ingredients

  • 1 1/2 cups vegetable stock
  • 1 1/2 tsp arrowroot
  • 1 1/2 tsp cold water
  • 1/2 cup whole wheat flour
  • 1/2 cup leeks, washed, white part only, small dice
  • 1 tbsp parsley, freshly chopped
  • 1 1/3 tbsp fresh garlic, minced
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1 tsp tarragon
  • 1 2/3 tbsp extra virgin olive oil, divided
  • 8 oz (8 oz) cod, cut on bias into 4 (2 oz) pieces
  • 1 1/2 cups sauce base
  • zest of 1/2 lemon

Directions

For the sauce base:
In a small sauce pan, bring 1 1/2 cup vegetable stock to a simmer. In a small bowl combine arrowroot and cold water to make slurry and whisk into boiling stock or juice until it begins to lightly thicken and remove from heat.

For the fish:
Season cut fish with salt and pepper on both sides and set aside. Heat a non-stick skillet, add 1 tablespoon of the oil. Dredge the fish in whole wheat flour and place in the heated oil top side down, sauté on medium heat until golden about 2 to 3 minutes. Turn fish over and push to one side allowing any oil to gather then add the leeks and sprinkle parsley on top of fish.

Cook the leek for about a minute, then add the remaining 1/3 tablespoon of oil and the garlic – let the garlic cook, mix with the leeks. Then turn the heat to high, add the sauce base and tarragon, deglazing the pan, as soon as the sauce bubbles take the fish out and set aside.

Add lemon zest and continue to simmer the sauce to reduce by half or until desired consistency. Place the fish on plates and pour the sauce over the top.