Mediterranean fish with grain salad
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| Mediterranean fish with grain salad |
Mediterranean fish with grain salad
This hunger-buster meal is ready in just 10 minutes. It's just the go-to meal when you're busy and looking for a quick, healthy, delicious option
Also, weigh and measure ingredients
Add 14oz of salt to tomatoes
½ cup store-bought roasted capsicum strips
½ cup roasted eggplant
½ cup Sicilian olives
4 x 5oz firm white fish fillets, skin on
2 lemons, 1 sliced, 1 juiced
2 x 4oz cups microwaveable brown rice and multigrain
14oz unsalted lentils, rinsed, drained
¹⁄³ cup loosely packed flat-leaf parsley, roughly chopped
Instructions
1Preheat oven to 390°F.
2 Place tomatoes, capsicum, eggplant, and olives in a 13" round baking dish, tossing to combine. Top with fish, then lemon wedges. Cover with foil.
and bake for 10 minutes.
3Meanwhile, heat the rice mixture according to the packet instructions. Transfer to a large salad bowl. Add lentils, parsley, and lemon juice, tossing to combine. Serve with a baked fish grain salad.
HFG tip
Use firm white fish, such as barramundi, sea bass, halibut, snapper, cod or ling, to make this dish.
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Nutritional Information (per serving)
- Calories 422 calories
- A kilojoule is 1763kJ
- 36.8 grams of protein
- 13.3 grams of total fat
- -3.3 grams of saturated fat
- Carbohydrates 37.6 g
- - 4.6 grams of sugar
- 8.9 grams of dietary fiber
- Sodium 425 mg
- Calcium 97 mg
- Iron 4.1 mg
Note: This nutritional analysis is only a guide. The nutritional composition will vary depending on the exact ingredients used. Check out our guide to your optimal daily nutritional intake and supermarket shopping.
