| 12 oz | Atlantic Cod, fish, raw, fillet | |
| 3 tbsp | Spring Onions, Scallions, Green Onions, chopped | |
| 3 tbsp | Sour Cream, heavy, Crème Fraîche, 30% fat | |
| 1 (ea. 0.11 oz) | Garlic, raw | |
| 1 tsp | Dill Weed, fresh | |
| 2 tbsp | Parmigiano Reggiano, Parmesan cheese, grated | |
| ¼ tsp | Salt, Kosher salt, table salt | |
| ¼ tsp | Pepper, black, ground | |
| 14.82 oz | altogether (view nutrition facts) |
Preparation
- Serving size:7.40 oz (calculated)Notes: 1 piece of fish (6 oz raw) plus topping
- Temperature: 375 °F (preheated, circulating air)
- If using frozen fish, thaw overnight in the fridge. Instead of cod, you can also use other white fish, such as halibut. Use whatever you prefer, or have access to.
- Let come to room temperature and pat dry the fish.
- Finely chop about 2/3 of the green onion (the white part), slice the rest (the green part) and set aside for garnishing.
- Mix together the sour cream, minced garlic, dill weed, grated parmesan and chopped green onions.
- Season with salt and pepper. Take into account that the parmesan adds saltiness already.
- Transfer the fish to an oven-save dish or a baking tray lined with parchment paper.
- Cover the fish with the topping, spreading it evenly. If using individual pieces, use about 2 tablespoons of the mix for each piece.
- Bake the fish until just done. We had relatively thick pieces, which took 15 minutes. The cooking time will vary depending on the thickness of the pieces. If you have a food thermometer, aim for an internal temperature of 145 F or 62 C. The fish should feel firm, but still give.
- Serve sprinkled with the sliced green onions.
- Enjoy!
- You can store the dish in an airtight containers. Keep it in the fridge for up to 3 days or in the freezer for up to 3 months. For best results, thaw in the fridge overnight. Reheat in the microwave or oven.
Meal Prep Tip
- Calorie count235 kcal
- % of calories by macros
Fat 38.7 % 91 kcal 9.9 g Net Carbs 3.0 % 7 kcal 1.6 g Dietary Fiber 0.4 % 1 kcal 0.3 g Protein 57.9 % 136 kcal 33 g - Approx. WW SmartPoints™4.0
- Cholesterol 97.8 mg
- Sodium 469.3 mg
- Fat 9.9 g
- Saturated Fat 5.5 g
- Trans Fat 0 g
- Carbohydrates 1.9 g
- Dietary Fiber 0.3 g
- Total Sugars 0.8 g
- Added Sugar 0 g
- Sugar alcohols 0 g
- Protein 33.2 g
- Calcium 130.5 mg
- Iron 0.9 mg
- Magnesium 61.9 mg
- Potassium 766.8 mg
- Zinc 1.1 mg
- Vitamin A (Retinol Equivalents) 129.6 mcg
- Vitamin B12 1.8 mcg
- Vitamin C 4.2 mg
- Folate 18.1 mcg
- Folic Acid 0.4 mcg