1. Cod: In wide, shallow dish, whisk flour and ¼ teaspoon pepper; dip cod in flour, shaking off excess.

2. In large skillet, heat 1 tablespoon butter over medium-high heat. Add cod; cook 6 minutes or until internal temperature reaches 145°, turning once. Transfer cod to 8-inch square baking dish; cool slightly. Tightly wrap dish with plastic wrap, then foil; freeze up to 2 months.

3. In same skillet, melt remaining 2 tablespoons butter over medium-high heat. Add garlic; cook and stir 30 seconds. Add wine and heat to a simmer; cook 3 minutes or until reduced by half, scraping browned bits from bottom of skillet with wooden spoon. Add capers, lemon juice and ¼ teaspoon pepper; cook and stir 1 minute. Transfer sauce to airtight container; freeze up to 2 months. Makes about ½ cup.

4. For Serving: Preheat oven to 400°. Remove plastic wrap and foil from dish; bake 25 minutes.

5. Preheat broiler to high. Top cod with piccata sauce; broil 5 minutes or until internal temperature of cod reaches 145°. Serve cod sprinkled with parsley over pasta and sautéed spinach.

• 10 g Fat
• 6 g Saturated Fat
• 77 mg Cholesterol
• 471 mg Sodium
• 6 g Carbohydrates
• 1 g Fiber
• 0 g Sugars
• 0 g Added Sugars
• 24 g Protein