Lemon-Dill Cod
Parmesan Carrot Fries and Dill Rice
Ingredients
- 2¼ lb cod fillets
- 2 Tbsp chopped fresh dill
- 1 (8-oz) carton sour cream
- ¼ cup capers
- 1 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
- 2 lb carrots, cuts into ¼ inch thick sticks
- 3 Tbsp olive oil
- ¾ tsp salt, divided
- ½ tsp pepper
- ½ cup freshly grated Parmesan cheese
- 2 (3.5-oz) pouches boil in bag brown rice
- 2 Tbsp chopped fresh dill
Side Dish Instructions
- Preheat oven to 425°F. Toss together carrots, oil, ½ tsp 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 rice according to package directions. Stir in dill and ¼ tsp salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
207
|
261
|
468
|
| Fat (g) | 8 | 10 | 18 |
| Sat. Fat (g) | 4 | 2 | 6 |
| Protein (g) | 28 | 6 | 34 |
| Carb (g) | 3 | 39 | 42 |
| Fiber (g) | 0 | 5 | 5 |
| Sodium (mg) | 247 | 504 | 751 |
| T. Sugs (g) | 2 | 6 | 8 |
| A. Sugs (g) | 0 | 0 | 0 |
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