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Mediterranean fish with grain salad
This hunger buster meal is ready in only 10 minutes. It's just the meal when you're busy and looking for a quick, healthy, tasty option.
Serves: 4
Time to make: 10 mins
Ingredients
- 400g can no-added-salt chopped tomatoes
- ½ cup store-bought roasted capsicum strips
- ½ cup roasted eggplant
- ½ cup Sicilian olives
- 4 x 130g firm white fish fillets, skin on
- 2 lemons, 1 sliced, 1 juiced
- 2 x 125g cups microwavable brown rice & multigrains
- 400g can no-added-salt lentils, rinsed, drained
- ¹⁄³ cup loosely packed flat-leaf parsley, roughly chopped
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Instructions
1 Preheat oven to 200°C.
2 Place tomatoes, capsicum, eggplant and olives in a 32cm round baking dish, stirring to combine. Top with fish, then lemon slices. Cover with foil
and bake for 10 minutes.
3 Meanwhile, heat rice blend according to packet instructions. Transfer to a large salad bowl. Add lentils, parsley and lemon juice, mixing to combine. Serve baked fish with grain salad.
HFG tip
Use firm white fish, such as barramundi, sea bass, halibut, snapper, cod or ling, to make this dish.
Nutrition Info (per serve)
-
Calories 422cal
-
Kilojoules 1763kJ
-
Protein 36.8g
-
Total fat 13.3g
-
–Saturated fat 3.3g
-
Carbohydrates 37.6g
-
–Sugars 4.6g
-
Dietary fibre 8.9g
-
Sodium 425mg
-
Calcium 97mg
-
Iron 4.1mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
