Hot Cape Cod Dip

Health score
11%
Hot Cape Cod Dip
45 min.
10
130kcal

Suggestions

Ingredients

  • tablespoons butter melted
  • pound cod fillet 
  • tablespoons cooking sherry dry
  • tablespoon flour all-purpose
  • 0.5 teaspoon ground pepper white
  • tablespoon juice of lemon fresh
  • 0.8 cup milk 
  • 10 servings garnish: parsley fresh chopped
  • 0.3 teaspoon pepper freshly ground
  • 0.8 teaspoon salt 
  •  shallots minced
  • 0.5 cup whipping cream 
  • 0.3 teaspoon worcestershire sauce 

Equipment

  • frying pan
  • sauce pan
  • whisk
  • slotted spoon

Directions

  1. Pour water to a depth of 2 inches into a large skillet; bring to a boil.
  2. Add fish, and return to a boil. Cover, reduce heat. and simmer 5 to 8 minutes or until fish flakes with a fork.
  3. Remove from skillet with a slotted spoon; cool slightly. Flake into bite-size pieces.
  4. Saut shallots in butter in a heavy saucepan over medium-high heat 3 minutes or until tender; whisk in flour until smooth. Cook 1 minute, whisking constantly. Gradually whisk in milk; cook over medium heat, whisking constantly, until mixture is thickened and bubbly. Stir in whipping cream and next 6 ingredients.
  5. Add fish; cook over low heat until thoroughly heated.
  6. Serve in a chafing dish; garnish, if desired.
  7. Serve warm.
  8. Note: Double recipe to fill chafing dish.

Nutrition Facts

Calories130kcal
Protein29.38%
Fat60.6%
Carbs10.02%

Properties

Glycemic Index
22.2
Glycemic Load
1
Inflammation Score
-6
Nutrition Score
8.5026086931643%

Flavonoids

Catechin
0.02mg
Epicatechin
0.02mg
Eriodictyol
0.07mg
Hesperetin
0.23mg
Naringenin
0.03mg
Apigenin
8.62mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.59mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:129.93kcal
6.5%
Fat:8.62g
13.26%
Saturated Fat:3.85g
24.05%
Carbohydrates:3.21g
1.07%
Net Carbohydrates:2.85g
1.04%
Sugar:1.74g
1.93%
Cholesterol:35.15mg
11.72%
Sodium:253.66mg
11.03%
Alcohol:0.31g
100%
Alcohol %:0.41%
100%
Protein:9.4g
18.8%
Vitamin K:66.22µg
63.07%
Selenium:16.05µg
22.93%
Vitamin A:710.6IU
14.21%
Phosphorus:125.57mg
12.56%
Vitamin B12:0.53µg
8.91%
Vitamin C:6.87mg
8.33%
Potassium:273.16mg
7.8%
Vitamin B6:0.15mg
7.52%
Vitamin B3:1.08mg
5.38%
Magnesium:21.47mg
5.37%
Vitamin D:0.8µg
5.33%
Vitamin B2:0.09mg
5.2%
Calcium:47.48mg
4.75%
Vitamin B1:0.06mg
4.04%
Vitamin E:0.57mg
3.83%
Folate:13.21µg
3.3%
Iron:0.56mg
3.14%
Zinc:0.38mg
2.55%
Manganese:0.05mg
2.43%
Vitamin B5:0.21mg
2.09%
Fiber:0.36g
1.42%
Copper:0.03mg
1.4%
Source:My Recipes