Grilled Cod with Artichoke-Horseradish Sauce

  • Serves: Serves 4


Description

California’s artichoke industry started at the end of the nineteenth century. Today, this thistly plant is grown on thousands of acres throughout that state’s midcoastal region. This recipe uses artichokes in a horseradish sauce served with grilled or broiled fish.

Ingredients

14-ounce can artichoke hearts, rinsed and drained, or 9-ounce package frozen artichoke hearts, thawed and drained
1 tablespoon light tub margarine
1/2 cup chopped shallot or onion (about 4 medium shallots or 1 medium onion)
2 medium garlic cloves, minced
2 tablespoons all-purpose flour
1/8 teaspoon salt
1/8 teaspoon pepper
12-ounce can fat-free evaporated milk
1 to 2 tablespoons grated fresh or prepared white horseradish
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
Vegetable oil spray
4 small or 2 medium cod fillets or halibut steaks (about 1 pound)


Cooking Instructions

Cut each artichoke heart into quarters. Set aside.

Preheat the grill on medium-high. Lightly spray the grill rack with vegetable oil spray.

In a medium saucepan, melt the margarine over medium heat. Cook the shallot and garlic for 5 minutes, or until the shallot is tender.

Stir in the flour, salt, and pepper. Stir in the milk all at once. Cook for 5 to 10 minutes, or until the sauce is thickened and bubbly, stirring constantly. Cook and stir for 1 minute.

Stir in the artichoke hearts, horseradish, and oregano. Cook for 3 to 5 minutes, or until heated through, stirring constantly. Keep warm.
Preheat the grill on medium-high. Lightly spray the grill rack with vegetable oil spray.

Rinse the fish and pat dry with paper towels.

Grill the fish, uncovered, for 7 minutes. Turn and grill for 5 to 7 minutes, or until the fish flakes easily when tested with a fork.

Or to broil, preheat the broiler. Lightly spray the broiler pan and rack with vegetable oil spray. Broil the fish about 4 inches from the heat for 7 minutes. Turn and broil for 5 to 7 minutes, or until the fish flakes easily when tested with a fork.

To serve, spoon the artichoke sauce over the fish.


Nutritional Analysis
Per serving
Calories Per Serving
216
Total Fat
2 g
Saturated Fat
0
Trans Fat
0
Polyunsaturated Fat
.5 g
Monounsaturated Fat
1 g
Cholesterol
46 mg
Sodium
420 mg
Carbohydrates
22 g
Fiber
1 g
Sugar
11 g
Protein
27 g

Dietary Exchanges


1 1/2 other carbohydrate, 3 very lean meat



This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.