Lemon Pepper Cod

Name: Lemon Pepper Cod with 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; 150 Grams of Medium grain rice; 4 Grams of Potato Seasoning; 300 ML of Water; 15 Grams of Fresh dill; 170 Grams of Natural yogurt; 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 Rice, Chop Salad and a Creamy Dill Dressing

Aromatic Lemon Pepper Cod is complemented with a fresh and colourful salad and creamy dressing, offering a delicious and nutritious weeknight dinner.

75 Reviews

Cals 611 · Prot 45 · Carbs 90 · Fat 9

Family Friendly

Calorie Smart

30 min

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

Aromatic Lemon Pepper Cod is complemented with a fresh and colourful salad and creamy dressing, offering a delicious and nutritious weeknight dinner.

75 Reviews

Cals 611 · Prot 45 · Carbs 90 · Fat 9

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

Rice

Medium grain rice

150 Grams

Potato Seasoning

4 Grams

Water

300 ML

Dill dressing

Fresh dill

15 Grams

Natural yogurt 4*

170 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)	2557 / 611
Fats (g)	9.4
of which saturated (g)	2.6
Carbohydrates (g)	90
of which sugars (g)	11.5
Fibers (g)	3.4
Proteins (g)	44.7
Salt (g)	2.5

*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 Boil rice

Rinse and drain the rice.
Add the rice, vegetable seasoning, a generous pinch of salt and the measured water to a pot with a lid and bring to a boil over high heat.
Lower heat, cover and cook for 12-14 min, until rice is tender.
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 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.
Peel and 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 fish

Heat a large non-stick pan over a medium-high heat with a generous drizzle of oil.
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.