Lemon Pepper Cod

Name: Lemon Pepper Cod with Cauli Rice, Chop Salad and a Creamy Dill Dressing
Total time: 30 min
Yield: 2, 3 or 4 people
Ingredients: 350 Grams of Cod fillet; 20 Grams of Plain flour; 4 Grams of Lemon pepper seasoning; 0 Tsp of Salt; 10 Grams of Butter; 300 Grams of Cauliflower florets; 4 Grams of Potato Seasoning; 170 Grams of Natural yogurt; 15 Grams of Fresh dill; 2 Grams of Garlic powder; 1 Piece of Cucumber; 1 Piece of Tomatoes; 1 Piece of Red onion; 15 Grams of Fresh coriander; 40 Grams of Kalamata olives; 2 Grams of Dried oregano; 2 Tbsp of Olive oil; 15 ML of Red vinegar

with Cauli Rice, Chop Salad and a Creamy Dill Dressing

This winning dinner is nutritionally dense but also calorie smart!

43 Reviews

Cals 424 · Prot 43 · Carbs 36 · Fat 14

Family Friendly

Calorie Smart

30 min

Lemon Pepper Cod with Cauli Rice, Chop Salad and a Creamy Dill Dressing

This winning dinner is nutritionally dense but also calorie smart!

43 Reviews

Cals 424 · Prot 43 · Carbs 36 · Fat 14

Family Friendly

Calorie Smart

Ingredients

Fish

Cod fillet 6*

350 Grams

Plain flour 10*11*

20 Grams

Lemon pepper seasoning 13*15*

4 Grams

Salt

0.3 Tsp

Butter 4*

10 Grams

Cauli rice

Cauliflower florets

300 Grams

Potato Seasoning

4 Grams

Dill dressing

Natural yogurt 4*

170 Grams

Fresh dill

15 Grams

Garlic powder

2 Grams

Salad

Cucumber

1 Piece

Tomatoes

1 Piece

Red onion

1 Piece

Fresh coriander

15 Grams

Kalamata olives

40 Grams

Dried oregano

2 Grams

Olive oil

2 Tbsp

Red vinegar

15 ML

Allergens

*6 Fish, *10 Wheat, *11 Gluten, *13 Mustard, *15 Celery, *4 Milk

Due to production methods, we cannot guarantee our products are completely free from any allergen such as Peanuts, Tree Nuts, Sesame Seeds, Milk, Egg, Fish, Crustaceans, Molluscs, Soya, Wheat, Gluten, Lupin, Mustard, Sulphur dioxide and Celery.

Nutritional information

Per Serving*
Energy (kJ/kcal)	1768 / 424
Fats (g)	13.9
of which saturated (g)	5.6
Carbohydrates (g)	36
of which sugars (g)	15.6
Fibers (g)	6.5
Proteins (g)	42.8
Salt (g)	2.4

*The nutritional information only applies to ingredients supplied by Hello Chef. The cooking process and additional ingredients added at home will affect total values.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

1 Make cauli rice

Using a box grater or food processor, grate or blitz the cauliflower until it resembles rice grains.
Heat a saucepan over a medium heat with a drizzle of oil.
Fry the cauliflower rice with vegetable seasoning for 5 min. Season with salt and pepper to taste.
Remove from the heat and keep covered until serving.

2 Make dressing

Finely chop a handful of dill.
In a small bowl, combine the yogurt, dill and a pinch of garlic powder, to taste.
Season with a pinch of salt and pepper.

3 Make salad

Cut the cucumber into small bite-sized pieces.
Chop the tomato into small bite-sized pieces.
Finely dice the onion.
Pick and finely chop the coriander.
Roughly chop the olives.
In a large bowl, combine the cucumber, tomato, onion, coriander, olives, oregano, a pinch of salt and pepper.
Add olive oil and red vinegar. Mix well.

4 Flour fish

Pat the cod fillets dry with kitchen paper.
On a large plate combine flour, lemon pepper seasoning and a pinch of salt.
Dust the cod in the seasoned flour.

5 Fry cod

Heat a large non-stick pan over a medium-high heat with a drizzle of oil and butter.
Fry the cod for 2-3 min on either side until golden in colour and cooked through.

Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.