Lemon Dill Cod with Yogurt Sauce
A simple and classic dish featuring pan-seared cod fillets topped with a refreshing lemon dill yogurt sauce. Perfect for a quick and healthy meal.
1 serving of lemon dill cod with yogurt sauce (A simple and classic dish featuring pan-seared cod fillets topped with a refreshing lemon dill yogurt sauce. Perfect for a quick and healthy meal.) contains 162 Calories. The macronutrient breakdown is 8% carbs, 25% fat, and 67% protein. This is a good source of protein (47% of your Daily Value), potassium (12% of your Daily Value), and vitamin b6 (26% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Garlic powder 1 tsp or 3g
Olive oil 1 tbsp or 14g
Lemon zest 3 tsp or 6g
Dill 1 tsp or 0.2g
Directions
- Pat the cod dry. Season both sides with a little salt and about half of the garlic powder.
- Heat oil in a nonstick skillet over medium heat. Add the cod and cook 4–5 minutes per side until the fish is opaque and flakes easily with a fork.
- While the fish cooks, stir together the yogurt, lemon zest, dill, and the remaining garlic powder until smooth.
- Transfer the cod to plates.
- Spoon the lemon-dill yogurt sauce over the fish and serve immediately.
Nutrition Facts
For 1 serving of lemon dill cod with yogurt sauce (179g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 162 | |
| Fats | 4g | 6% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 52mg | 17% |
| Sodium | 122mg | 5% |
| Carbs | 3g | 1% |
| Net carbs | 3g | |
| Fiber | 0.1g | 0.3% |
| Sugar | 2g | |
| Protein | 26g | |
| Calcium | 85mg | 8% |
| Iron | 1mg | 6% |
| Potassium | 566mg | 12% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 84mg | 15% |
| Copper | 0.1mg | 6% |
| Fluoride | 0μg | |
| Folate (B9) | 13μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 43mg | 10% |
| Manganese | 0mg | 1% |
| Niacin | 2mg | 15% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 314mg | 45% |
| Retinol | 14μg | |
| Riboflavin (B2) | 0.2mg | 18% |
| Selenium | 44μg | 79% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 9% |
| Vitamin A IU | 51IU | |
| Vitamin A | 14μg | 2% |
| Vitamin B12 | 1μg | 62% |
| Vitamin B6 | 0.3mg | 26% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 41IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 2μg | 2% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 2g | |
| Maltose | 0g | |
| Galactose | 0.4g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |