Baked Grouper with Dill-Caper Cream
Red Pepper and Kale Whole-Grain Pilaf
Ingredients
- 1 lemon
- 2 (6-oz) grouper fillets
- 1 Tbsp olive oil
- 1 tsp jarred minced garlic
- ¼ tsp salt
- ¼ tsp pepper
- 3 Tbsp reduced-fat sour cream
- 1 Tbsp capers, minced
- 1½ tsp chopped fresh dill
Instructions
- Preheat oven to 425°F. Thinly slice half of lemon; 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 juice, sour cream, capers, and dill. Serve sour cream mixture with fish.
Side Dish Ingredients
- 1 (8.5-oz) pouch microwavable seven whole-grains mix (such as Seeds of Change)
- ¼ cup chopped onion
- ½ Tbsp jarred minced garlic
- 1 Tbsp olive oil
- ¼ cup slivered almonds
- ¼ cup sliced roasted red peppers, drained
- ½ (5-oz) pkg baby kale, torn
- ¼ tsp salt
- ¼ 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 2 to 3 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 | 2 | 3 | |
| Calories |
265
|
253
|
518
|
| Fat (g) | 12 | 11 | 23 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 35 | 7 | 42 |
| Carb (g) | 3 | 33 | 36 |
| Fiber (g) | 0 | 1 | 1 |
| Sodium (mg) | 499 | 399 | 898 |
Quick & Healthy Meal Plan
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