I have been struggling to put together meals that are considered 100% A in calories, fat, vitamins and minerals. I found a good one tonight that I adapted to be healthier...not only did Josh and I love it, the kids scarfed it down! Thought I would share!
4 – 5oz cod fillets
1 T butter
1 onion
2 big spoonfuls sour cream (maybe like ¼ c)
A few springs of Dill chopped (either buy it in the herb section, or you can buy the concentrated dill at HyVee in a tube – also in the herb section then use like 2 T)
I garlic clove minced
Squeeze of lemon juice
Handful of almonds chopped (maybe like 15?)
Parmesan Cheese grated (maybe ¼ cup?)
Dried parsley
Put butter in square baking dish and put it in the oven. Turn oven to 400 degrees and let the butter melt while it preheats. Slice onion thin. Once butter is melted spread onion around the bottom of the pan.
Season fillets with salt and pepper and dried parsley and lay them on top of the onions.
In a bowel mix sour cream, dill, garlic, cheese and lemon juice. Spread on top of fillets. Place in oven and cook for 18ish minutes until the flaky.
While the fish cooks, chop the almonds and toast them. Just put in a pan with a little non stick cooking spray, stir for a few minutes until they smell toasted. When fish is done, top with almonds and enjoy. Good with broccoli and a salad!
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