Fish and rice
Wednesday, September 26, 2018. Author Matthew Kershaw
This classic muscle-building dish is packed with protein and low-GI carbs while being very low in saturated fat, making it a physique-friendly favorite. Brown rice is rich in B vitamins, which are important for muscle protein synthesis, and fish is an excellent source of heart-healthy, anti-inflammatory omega-3 fatty acids to help your recovery.
Serves 1
Ingredients
6 oz white fish like cod, haddock, flounder, or sole (180g)
1 tsp dijon mustard (5ml)
Pinch chili flakes
1 small bunch cilantro
6 oz cooked brown rice (180g)
1/2 tsp olive oil (3ml)
Instructions
- Preheat the oven to 350 F. (175C)
- Marinate the white fish in dijon mustard, chili flakes, black pepper and olive oil for 20-30 minutes.
- Bake the fish in the oven for approximately 15 mins, until the fish is just barely cooked through
- Serve with brown rice, and garnish with cilantro.
Serve with some steamed broccoli or wilted spinach to round out this delicious, nutritious meal.
Nutritional profile per serving
Total calories: 345 kcals
Protein: 35g (41% of total kcals)
Carbs: 40g (46%)
Fats: 5g (13%)
