Lemon Dill Cod With Mustard Sauce and Garlic Wilted Spinach

20 mins (prep 10, cooking 10)
13 ingredients
1 servings
This is a VERY simple dish with no pans to clean...gotta love it! It's also a very healthy choice, and if you happen to be on the Medifast plan, it fits perfectly into that. The recipe as written makes a lot of sauce, which would be great to serve over rice (if not on Medifast). I served it with garlic wilted spinach, using a garlic-infused olive oil. If you don't have that, feel free to add a finely chopped clove of garlic to the oil as it's warming, but remove it before it browns.

Categories:  for-1-or-2 , <-30-mins , weeknight , easy , cod , main-dish , seafood , shellfish , fish , quick , number-of-servings , saltwater-fish , crab , time-to-make ,
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Serving Size (297.72 g)
Servings 1
Amount per Serving
Calories 265.63 Calories from Fat 65.16
% Daily Value *
Total Fat 7.24g 11.13%
Saturated Fat 1.05g 5.26%
Trans Fat 0.0g %
Cholesterol 109.71mg 36.57%
Sodium 305.88mg 12.74%
Total Carbohydrate 1.55g 0.52%
Dietary Fiber 0.62 g 2.5%
Sugars 0.18 g %
Protein 46.11g 92.22%
Vitamin A 113.18IU% Vitamin C 4.36mg%
Calcium 51.12mg% Iron 1.23mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
fish fillets, dried dill, salt & pepper, lemon slices, fat-free chicken broth, fresh lemon juice, baby spinach, salt & pepper