Want healthy meals your kids will love?

Lemon-Lime Cod

No Comments

Lemon-Lime Cod

3 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: bake, cod, dairy free, gluten-free, lemon lime, lowfat
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 401kcal

Ingredients

  • 2 cup brown rice, cooked
  • 4 fillet fish, halibut
  • 1 medium onion
  • 2 cup cherry tomatoes
  • 1 medium lemon
  • 1 medium lime
  • 1 tablespoon olive oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper, ground
  • 1 pound asparagus

Instructions

  • Preheat oven to 400 degrees. Prepare rice as directed on package (1 cup dry rice) either before preparing fish to bake, or right after placing it in the oven.
  • Lay out a large piece of foil and place fish onto it.  Slice onion thinly, add to fish along with tomatoes. Slice lemon and lime thinly, place on top of fish medley; drizzle with olive oil, season with 1/2 tsp salt and 1/4 tsp pepper. Fold and seal foil. Place into heated oven and bake for 12-15 minutes.  If desired, yet this may change cooking time, place fish-filled foil onto a baking sheet before placing into oven.
  • While fish bakes, toss asparagus with olive oil, 1/4 tsp salt and 1/4 tsp pepper; sauté in a large skillet for 6-8 minutes, timing depends on thickness and desired doneness. Dice melon while asparagus sautés.
  • Serve fish on top of brown rice with asparagus.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 401kcal | Carbohydrates: 62g | Protein: 23g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 39mg | Sodium: 546mg | Fiber: 10g | Sugar: 6g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating




0 Comments