Lemon-Dill Cod
Parmesan Carrot Fries and Dill Cauliflower Rice
Ingredients
- 6 (6-oz) cod fillets (or use grouper)
- ¼ tsp salt
- ¼ tsp pepper
- 1½ Tbsp chopped fresh dill (or use 2 tsp dried)
- 1 (8-oz) carton reduced-fat sour cream
- ¼ cup capers
- 1 lemon, cut into wedges
Instructions
- Preheat oven to 425°F Sprinkle fish with salt and pepper. 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
- 2 lb carrots, cut into ¼-inch-thick sticks
- 3 Tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
- ½ cup freshly grated Parmesan cheese
- 2 (10-oz) pkg frozen riced cauliflower
- 2 Tbsp chopped fresh dill
Side Dish Instructions
- Preheat oven to 425°F. Toss together carrots, oil, salt, and pepper on a large 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 cauilflower according to package directions. Stir in dill.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
183
|
165
|
348
|
| Fat (g) | 6 | 9 | 15 |
| Sat. Fat (g) | 3 | 2 | 5 |
| Protein (g) | 29 | 5 | 34 |
| Carb (g) | 3 | 18 | 21 |
| Fiber (g) | 0 | 6 | 6 |
| Sodium (mg) | 345 | 333 | 678 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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