Baked Fish Salad

IngredientsQtyProteinFatCHO
Rainbow trout (or other fish) - 4 x 100g
400g
95
29.5
0
Brown rice, cooked - 3 cups
550g
17
6
145
Zucchini, medium size - 4
600g
7
2
13
Green peas, steamed - 2 cups
300g
15.5
1
29
Baby spinach - 2 cups
60g
1.5
0
1
DRESSING
Lemon, one medium - grated zest and juice
1
0
0
3
Olive oil - 1 tablespoon
20ml
0
18
0
Dijon mustard - 1 teaspoon
1 tsp
0
0
0
GARNISH
Parsley or other herbs to garnish
n/a
0
0
0
Chilli flakes (optional)
n/a
0
0
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Potato, cubed and steamed - 1/2 cup
80g
1
0
12
Extra brown rice - 1/2 cup
100g
3
1
24

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 4
per Serve - main ingredients only:     450 cal   /   1860 kJ 
for Low carb - replace rice and peas with other green vegetables and avocado


Preparing the ingredients
  • Heat oven to 190°C. You will need two baking trays covered with baking paper.
  • Cut fish fillets into 4 serving pieces if needed. Place skin sides down, folding thin ends under if necessary for even thickness. 
  • Cut zucchini into rounds then halves. Arrange on remaining space on baking trays.
  • Lightly spray zucchini with quality olive oil spray.
  • Bake fish uncovered 15 to 20 minutes or until fish flakes easily with fork.
  • Continue to bake zucchini until soft and starting to brown.
     
Making the Dressing
  • Combine the lemon juice, zest, olive oil and mustard in a jar and shake.

Combining the Salad
  • When brown rice is finished cooking, stir through the baby spinach to wilt.
  • Pour dressing over the rice and gently stir through.
  • Add peas and roasted zucchini to the rice.
  • Divide rice mixture across 4 serving bowls.
  • Break fish into pieces and arrange on rice.
  • Serve warm garnished with fresh herbs (e.g. parsley) and chilli flakes.

 

 

  • Prep time - 30mins
  • Cooking time - 50mins
  • Serves - 4

My Meal Matrix

Guest Plan

EXAMPLE MEAL MATRIX

Meal Protein Fat CHO
Breakfast ? ? ?
Lunch ? ? ?
Dinner ? ? ?
Totals ? ? ?

Create your own eating style...

Join NuMe today to receive your FREE NuMe e-guide!

Join Now