Nutrition Info (approx.)
Calorie Values
Women: 202kcalMen: 246kcalProtein Values
Women: 38gMen: 38gFat Values
Women: 2gMen: 2gCarb Values
Women: 8g Men: 19gThis dish combines the delicate flavour of white fish with the earthiness of herbed potatoes, creating a delightful balance. It’s a healthy, low-calorie meal that’s high in protein and packed with flavour, without adding significant macros. Enjoy your meal!
Ingredients
200g white fish (like cod, haddock, or tilapia) Men: 100g / Women: 50g - Potatoes, thinly sliced2 cloves garlic, minced 1 tablespoon olive oil 1 teaspoon paprika 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary Salt and pepper to taste Lemon wedges and fresh parsley for garnishMethod
Preheat the Oven
Preheat your oven to 200°C (fan-assisted 180°C).
Prepare the Potatoes
Wash and thinly slice the potatoes. No need to peel them for added nutrients.
Toss the potato slices with half the minced garlic, a drizzle of olive oil, salt, and pepper.
Spread them in a single layer on a baking tray lined with parchment paper.
Bake for 15-20 minutes or until they start to turn golden and crisp.
Season the Fish
Mix paprika, thyme, rosemary, salt, and pepper in a small bowl.
Rub the fish fillets with the remaining garlic and then coat them with the herb-spice mix.
Cook the Fish
Heat the remaining olive oil in a non-stick pan over medium heat.
Once hot, place the fish fillets in the pan.
Cook for about 3-4 minutes on each side, depending on the thickness, until the fish is cooked through and the crust is aromatic.
Assemble and Serve
Check the potatoes; they should be crispy on the outside and tender inside.
Plate the fish and potatoes together.
Garnish with lemon wedges and fresh parsley.
Serve immediately.
Take the 1000mg of Omega3 tablets with meal