Serves 5
Ingredients
4-5x 150g white fish fillets
1x 400g can of lentils (drained and rinsed)
1x 250g microwave pack of brown rice or quinoa blend
250g punnet cherry tomatoes
1x bunch of broccolini
1/2 cup frozen green peas
1x bunch of asparagus
2x large zucchini
1x small red onion (optional)
4-5 cups baby spinach and rocket
Herbs and spices – rosemary, paprika, basil, turmeric, ginger, garlic, etc
1 tbsp. extra virgin olive oil
t tsp. lemon zest
Balsamic vinegar
How to prepare and bake?
Preheat oven to 180°C.
Place brown rice and lentils (drained and rinsed) into a baking tray and arrange so it covers the bottom of the pan
Dice cherry tomatoes and onion and keep asparagus and broccoli long – arrange all the veggies across the rice and lentil base + the fish fillets across the top
Dress with olive oil, garlic, lemon and herbs and spices of your choice
Bake for 15-20 minutes or until the flesh is flaky and cooked through the middle of each fillet
Serve with rocket/spinach and spiralled zucchini as a side salad with balsamic vinegar
Nutritional Benefits!
High source of dietary fibre and prebiotic fibre!
Rich in antioxidants from the array of coloured vegetables
Great source of protein (both animal and plant-based!)
Inspired by: Aimee, Lane Cove, Wahroonga, Hunters Hill Dietitian
