Baked Grouper with Dill-Caper Cream
Red Pepper and Kale Whole-Grain Pilaf
Ingredients
- 2 lemons
- 6 (6-oz) grouper fillets
- 2 Tbsp olive oil
- 1 Tbsp jarred minced garlic
- ½ tsp salt
- ½ tsp pepper
- ½ cup reduced-fat sour cream
- 3 Tbsp capers, minced
- 1½ Tbsp chopped fresh dill
Instructions
- Preheat oven to 425°F. Thinly slice 1½ lemons; squeeze juice from remaining half.
- Place fish on a parchment paper-lined baking sheet; rub with oil and garlic. Sprinkle with salt and pepper; top with lemon slices.
- Bake 10 to 12 minutes or until fish flakes with a fork.
- Meanwhile, stir together lemon juice, sour cream, capers, and dill. Serve sour cream mixture with fish.
Side Dish Ingredients
- 2 (8.5-oz) pouches microwavable seven whole-grains mix (such as Seeds of Change)
- ½ cup chopped onion
- 1 Tbsp jarred minced garlic
- 2 Tbsp olive oil
- ½ cup slivered almonds
- ½ (12-oz) jar sliced roasted red peppers, drained
- 1 (5-oz) pkg baby kale, torn
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Microwave whole-grains mix according to package directions.
- Meanwhile, cook onion and garlic in hot oil in a large nonstick skillet over medium-high heat 3 to 4 minutes or until tender. Add nuts; cook 1 to 2 minutes.
- Stir in grains mix, roasted peppers, kale, salt, and pepper; cook 1 minute or until kale is wilted.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
239
|
254
|
493
|
| Fat (g) | 9 | 11 | 20 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 35 | 7 | 42 |
| Carb (g) | 3 | 33 | 36 |
| Fiber (g) | 0 | 1 | 1 |
| Sodium (mg) | 400 | 416 | 816 |
Quick & Healthy Meal Plan
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