Lemon-Dill Cod
Parmesan Carrot Fries and Dill Rice
Ingredients
- 2 (6-oz) cod fillets (or use grouper)
- 2 tsp chopped fresh dill (or use ½ tsp dried)
- ⅓ cup sour cream
- 1 Tbsp capers
- ½ lemon, cut into wedges
Instructions
- Preheat oven to 425°F Sprinkle fish with salt and pepper, if desired. Place fish on foil-lined baking sheet coated with cooking spray.
- Bake 10 minutes; sprinkle with dill. Bake 2 minutes longer or until fish flakes with a fork.
- Meanwhile, combine sour cream and capers; serve sauce with fish. Squeeze lemon juice over fish.
Side Dish Ingredients
- ¾ lb carrots, cuts into ¼-inch-thick sticks
- 1 Tbsp olive oil
- ¼ tsp salt, divided
- ⅛ tsp pepper
- 3 Tbsp freshly grated Parmesan cheese
- ¼ cup instant brown rice
- 2 tsp chopped fresh dill (or use ½ tsp dried)
Side Dish Instructions
- Preheat oven to 425°F. Toss together carrots, oil, and ⅛ tsp each salt and pepper on a rimmed baking sheet; spread in a single layer.
- Roast 16 to 20 minutes or until tender and lightly browned, stirring once after 10 minutes. Sprinkle with cheese.
- Meanwhile, cook rice according to package directions. Stir in dill and ⅛ tsp salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
206
|
239
|
445
|
| Fat (g) | 8 | 10 | 18 |
| Sat. Fat (g) | 4 | 2 | 6 |
| Protein (g) | 28 | 6 | 34 |
| Carb (g) | 3 | 34 | 37 |
| Fiber (g) | 0 | 5 | 5 |
| Sodium (mg) | 213 | 531 | 744 |
Quick & Healthy Meal Plan
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