Lemon Dill Cod With Mustard Sauce And Garlic Wilted Spinach Recipes

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LEMON DILL COD WITH MUSTARD SAUCE AND GARLIC WILTED SPINACH



Lemon Dill Cod With Mustard Sauce and Garlic Wilted Spinach image

This is a VERY simple dish with no pans to clean...gotta love it! It's also a very healthy choice, and if you happen to be on the Medifast plan, it fits perfectly into that. The recipe as written makes a lot of sauce, which would be great to serve over rice (if not on Medifast). I served it with garlic wilted spinach, using a garlic-infused olive oil. If you don't have that, feel free to add a finely chopped clove of garlic to the oil while it's gently warming, making certain not to brown the garlic. Browned garlic = bitter garlic!

Provided by Coprtopd

Categories     Crab

Time 20m

Yield 1 serving(s)

Number Of Ingredients 14

9 ounces cod fish fillets
1 tablespoon fresh dill, separated
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
3 lemon slices
1 tablespoon Dijon mustard
2 tablespoons reduced-sodium fat-free chicken broth
1/8 teaspoon cornstarch
1 teaspoon fresh lemon juice
1 teaspoon garlic-infused olive oil
5 ounces Baby Spinach
1/4 teaspoon lemon zest
1/4 teaspoon kosher salt
1 Peppadew pepper, sliced (optional)

Steps:

  • For the cod: Preheat oven to 400.
  • Place the cod on a large piece of foil. Lightly season with salt and pepper, sprinkle with 1/4 tablespoon dill, and place lemon slices on top. Mix the mustard, broth, cornstarch, remaining dill and lemon juice in a small bowl (don't make it thick, just a light sauce), pour around the edges of the cod. Bring up the sides of the foil, seal the package well and place in the oven for 8 minutes. Open carefully, remove the fish, plate it and drizzle with the sauce from the foil pouch.
  • For the spinach: In a large pot, heat garlic oil over medium heat. Add spinach and lemon zest, toss to coat.
  • Turn off heat and put a lid on the pot. Set aside for 3 minutes.
  • Remove lid and once again toss the spinach. It should be bright green and just wilted. Season with salt and pepper. Plate with the cod and sprinkle with the chopped peppadew, if desired.
  • MF users: 1 Lean, 1 Healthy Fat, 3-4 condiments (not all of the sauce is used).

Nutrition Facts : Calories 303.7, Fat 7.5, SaturatedFat 1.1, Cholesterol 110.6, Sodium 1585.1, Carbohydrate 9, Fiber 4.4, Sugar 1.4, Protein 50.9

GRILLED LEMON DILL FISH



Grilled Lemon Dill Fish image

Make and share this Grilled Lemon Dill Fish recipe from Food.com.

Provided by Jolene Green

Categories     Summer

Time 23m

Yield 4 serving(s)

Number Of Ingredients 5

1/2 cup kraft mayo light mayonnaise
1/2 teaspoon grated lemon peel
1 tablespoon fresh lemon juice
1 teaspoon dill weed
1 lb firm-textured fish fillet (cod, catfish or salmon)

Steps:

  • PREHEAT grill to medium heat. Mix mayo, lemon peel, lemon juice and dill.
  • PLACE fish on greased grill grate. Brush with half of the mayo mixture.
  • GRILL 5 min.; turn fish. Brush with the remaining mayo mixture. Grill an additional 5 to 8 minute or until fish flakes easily with fork.

Nutrition Facts : Calories 220.2, Fat 10.8, SaturatedFat 1.7, Cholesterol 72.8, Sodium 327.6, Carbohydrate 2.9, Fiber 0.1, Sugar 1.4, Protein 26.1

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