Dill and Lemon Fish Fillets

This dish is an excellent source of lean, high-quality protein and heart-healthy omega-3 fatty acids, prepared with minimal added fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 pound frozen cod or haddock fillets, thawed · 265 kcal in the whole recipe
• 1 tablespoon lemon juice · 3 kcal in the whole recipe
• 1/8 teaspoon dried dill weed
• 1/8 teaspoon salt
• black pepper to taste

Method

1. Thaw the frozen fish fillets in the refrigerator overnight or using the defrost setting on your microwave.

   

2. Pat the thawed fillets dry with a paper towel and separate them into 4 equal portions.

   

3. Heat a non-stick skillet over medium heat and place the fish fillets in the pan.

   

4. Drizzle the fillets with lemon juice, then season evenly with dried dill, salt, and black pepper.

   

5. Cover the skillet and cook for about 5 minutes, or until the fish is opaque and flakes easily with a fork.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.