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Pan Fried Fish with Dill Rice

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Submitted by happyzhangbo

Great main dish.

YIELD

4 servings

PREP

8 min

COOK

10 min

READY

20 min

Ingredients

4 4
EACH EACH FISH FILLETS *
1 15
TABLESPOON ML BUTTER
1 15
TABLESPOON ML OLIVE OIL
1 1
X X SALT AND BLACK PEPPER
to taste *
For the rice
3 7.1E+2
CUPS ML BASMATI RICE
3 45
TABLESPOONS ML DILL WEED
dried *
½ 7.5
TABLESPOON ML VEGETABLE OIL
1 1
X X SALT AND BLACK PEPPER
to taste *
For the sauce
1 15
TABLESPOON ML MAYONNAISE, FAT FREE
2 3E+1
TABLESPOONS ML YOGURT, LOW-FAT
plain
1 15
TABLESPOON ML CAPERS
optional
1 5
TEASPOON ML DILL WEED
dried *
1 1
EACH EACH LIMES
1 1
X X SALT AND BLACK PEPPER
to taste *

Directions

Add water to the the dill rice ingredients and cook them in the rice cooker.

Meanwhile, In a frying pan, melt the butter with olive oil.

Season the fish fillets with salt and pepper and cook them in the pan on the medium-high heat for 10 to 15 min or until golden.

Blend all sauce ingredients together.

Serve the fillets with the rice on side and the sauce on top.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 157g (5.5 oz)
Amount per Serving
Calories 232 31% from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 118mg 5%
Total Carbohydrate 12g 12%
Dietary Fiber 1g 4%
Sugars g
Protein 8g
Vitamin A 2% Vitamin C 8%
Calcium 3% Iron 9%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, Low Sodium
 

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