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Publix Simple Meals

Cod Sauté With Citrus Béarnaise and Quick Asparagus

Servings:
Makes 4 Servings
Total Time:
20 minutes
Active Time:
20 minutes

Cooking Sequence


-- Prepare asparagus through step 1 - 5 minutes

-- Prepare fish and begin to cook - 5 minutes

-- Complete asparagus and fish; serve - 10 minutes


Cod Sauté With Citrus Béarnaise

Ingredients

1 large egg, beaten (or 1/4 cup egg substitute)

1/2 cup Italian bread crumbs

1/4 cup flour

1 teaspoon seasoned salt

4 cod loins (20 oz), thawed

3 tablespoons butter, divided

1 cup reduced-fat milk

1 packet Béarnaise sauce mix (about 1 oz)

juice of 1/2 lemon

Prep


-- Place egg and bread crumbs in separate bowls.

-- Combine flour and seasoned salt in third bowl.


Steps


1. Preheat large sauté pan on medium heat 3-4 minutes. Dip fish in flour (coating both sides) then dip into egg (allowing excess to drip off). Finally, dip into bread crumbs.

2. Place 2 tablespoons butter in pan, then add fish; cook 3-4 minutes on each side or until golden and 145°F (or ­flesh separates easily).

3. Combine milk and sauce mix in saucepan on medium-high. Stir in remaining 1 tablespoon butter and bring to a boil, stirring often.

4. Reduce heat to medium; cook, stirring continually, until sauce thickens. Squeeze juice of one-half lemon (about 1 tablespoon) into sauce; stir until well blended. Serve sauce over fish.


Quick Asparagus

Ingredients

1 lb fresh asparagus spears

1 tablespoon water

1 tablespoon butter

1/2 teaspoon seasoned salt

Prep


-- Cut asparagus into 2-inch pieces, removing tough root end.


Steps


1. Place asparagus in microwave-safe bowl with water and cover.

2. Microwave on HIGH 4-5 minutes, stirring once, or until tender. Drain asparagus; stir in butter and seasoned salt. Serve.


Aprons Advice


-- Complete your meal with Italian bread and Key lime pie for dessert.

-- Fresh orange or lime juice could be used in the sauce instead of lemon juice.


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Cod Sauté With Citrus Béarnaise

CALORIES (per 1/4 recipe) 330kcal; FAT 13g; CHOL 125mg;SODIUM 1030mg; CARB 23g; FIBER 1g; PROTEIN 30g; VIT A 8%; VIT C 10%; CALC 10%; IRON 8%

Quick Asparagus

CALORIES (per 1/4 recipe) 35kcal; FAT 3g; CHOL 10mg; SODIUM 220mg; CARB 2g; FIBER 1g; PROTEIN 1g; VIT A 15%; VIT C 8%; CALC 2%; IRON 2%