Dill Crumb Fish with Oven-Roasted Greens: A Light and Flavorful Dinner

 

Looking for a meal thats both light and satisfying? Dill Crumb Fish with Oven-Roasted Greens is a fantastic choice! This dish combines crispy, herb-seasoned fish with a medley of roasted greens, creating a delightful and nutritious dinner thats easy to prepare.

 

Ingredients:

 

For the Dill Crumb Fish:

– 4 fish fillets (such as cod, haddock, or tilapia)

– 1 cup panko breadcrumbs

– 1/4 cup grated Parmesan cheese

– 2 tablespoons fresh dill, chopped (or 2 teaspoons dried dill)

– 2 cloves garlic, minced

– 1 tablespoon olive oil

– 1 teaspoon lemon zest

– Salt and pepper to taste

 

For the Oven-Roasted Greens:

– 1 bunch kale, stems removed and leaves torn

– 1 bunch broccoli, cut into florets

– 1 cup Brussels sprouts, halved

– 2 tablespoons olive oil

– 1 teaspoon garlic powder

– 1/2 teaspoon smoked paprika

– Salt and pepper to taste

 

Instructions:

 

1. Prepare the Dill Crumb Fish:
2. Preheat your oven to 375°F (190°C).
3. In a shallow dish, combine the panko breadcrumbs, Parmesan cheese, chopped dill, minced garlic, lemon zest, olive oil, salt, and pepper.
4. Pat the fish fillets dry with a paper towel and season lightly with salt and pepper.
5. Press each fillet into the breadcrumb mixture, coating both sides evenly.
6. Place the coated fish fillets on a baking sheet lined with parchment paper.
7. Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the crumb topping is golden and crispy. The internal temperature of the fish should reach 145°F (63°C).

 

2. Make the Oven-Roasted Greens:
3. While the fish is baking, prepare the greens. Toss the kale, broccoli, and Brussels sprouts with olive oil, garlic powder, smoked paprika, salt, and pepper.
4. Spread the vegetables out in a single layer on a separate baking sheet.
5. Roast in the oven for 15-20 minutes, or until the greens are crispy and the vegetables are tender, stirring halfway through cooking.

 

Nutritional Information (Per Serving):

 

Dill Crumb Fish:

–     Calories:     250 kcal

–     Protein:     25g

–     Fat:     12g

– Saturated Fat: 3g

–     Carbohydrates:     12g

– Fiber: 1g

– Sugars: 1g

 

Oven-Roasted Greens:

–     Calories:     150 kcal

–     Protein:     5g

–     Fat:     10g

– Saturated Fat: 1g

–     Carbohydrates:     15g

– Fiber: 6g

– Sugars: 4g

 

Total Per Serving (Fish + Greens):

–     Calories:     400 kcal

–     Protein:     30g

–     Fat:     22g

–     Carbohydrates:     27g

– Fiber: 7g

– Sugars: 5g

 

Health Benefits:

 

–     Lean Protein:     The fish provides a high-quality source of lean protein, essential for muscle health and overall well-being.

–     Nutrient-Rich Greens:     Kale, broccoli, and Brussels sprouts are packed with vitamins A, C, K, and folate, along with antioxidants and fiber, supporting a healthy immune system and digestive health.

–     Healthy Fats:     Olive oil used in roasting adds heart-healthy fats and enhances flavor without excess calories.

 

Tips for a Perfect Meal:

 

–     Fish Variations:     You can use different types of fish according to your preference or whats available. Just adjust the cooking time if the fillets are thicker or thinner.

–     Make Ahead:     The crumb-coated fish can be prepared ahead of time and stored in the refrigerator for up to 24 hours before baking. The roasted greens are best enjoyed fresh but can be reheated gently.

–     Crispy Crumbs:     For extra crispy crumbs, you can broil the fish for the last 2 minutes of cooking. Keep an eye on it to avoid burning.

 

Dill Crumb Fish with Oven-Roasted Greens is a delicious and wholesome meal thats perfect for any night of the week. With its flavorful, crispy fish and vibrant, nutrient-packed vegetables, its a great way to enjoy a balanced and satisfying dinner.