Cod with Parsley Sauce

1 cup low-fat (1%) milk

1 1/4 pounds cod fillets cut into 4 pieces

4 teaspoons reduced-calorie margarine

3 tablespoons all-purpose flour

1/4 cup low-sodium chicken broth

2 tablespoons minced parsley

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

In a medium skillet over medium heat, heat the milk. Add the cod; poach, covered, until fish is just opaque in the center, 4-5 minutes. With a slotted spoon, transfer the fish to a platter; reserve the milk.

In a medium saucepan over low heat, melt the margarine. Add the flour and cook until bubbling, about 2 minutes. Remove from the heat; whisk in the milk and broth, then add the parsley, salt and pepper. Return to the heat and cook, stirring constantly, until the sauce thickens, about 3 minutes. Pour over the fish.

Serves 4.

Per Serving: 181 Calories, 4g Total Fat, 1g Saturated Fat, 63mg Cholesterol, 456mg Sodium, 7g Total Carbohydrate, 0g Dietary Fiber, 28g Protein, 95mg Calcium