Posts Tagged ‘Tilapia’

Work takes up most of our day, and then there is a bit of telly to catch up on, a few emails, getting stuff ready for the next day and ofcourse for the health conscious – some time in the gym!

What about the time to cook? Barely any, ‘take-away’ sounds good…..Chinese, Pizza or a super market ready meal?

Waitdo you really have to eat a ‘take-away’?

20 minutes is all you need for a healthy, no nonsense dinner.

Shall we try the Sea Bass – or Trout, Bream, Tilapia could do as well..

As long as you have picked it up cleaned and trimmed, your time starts NOW!

What you need:
1 Sea Bass – 350 – 400 gms
2 tea spoons Extra Virgin Olive Oil
2 garlic cloves
Pinch of crushed black pepper
Sea salt to taste

Sea Bass - Grilled and delicious

Sea Bass - Grilled and delicious

10-15 Baby Carrots
50gm Mashed potato or a few baby potatoes boiled
French Beans & Spinach
Half a lemon
Few leaves of oregano or marjoram

With a sharp knife make a three gashes on both sides of the fish
Slice the garlic cloves and slide in a few into the gashes, the rest can be inside the cavity of the fish
Drizzle olive oil on both sides
Sea salt – I love to add it at this stage as it gives a crispness to the fish when cooked

Heat the grill in the oven.
Place the fish on the rack on a roast pan – its easy to turn around and gets an even color
Place it under the grill – turn over after 7-8 minutes for another 7-8 minutes
Do not over cook, you will kill the flavours.

Meanwhile, boil the carrots and keep aside.
Stir fry the spinach and french beans for 3 minutes (for flavour) and then cover for 5 minutes to cook, with very little olive oil – add the oregano or marjoram and salt to taste

Take the fish out and serve on a plate with the greens, potatoes and carrots. Squeeze lemon on the fish and enjoy!

So what does this meal provide:
Proteins in the fish (and ofcourse omega3 fish oils),
Carbs in the potatoes
Cooked carrots are an excellent source of vitamin A, a good source of potassium, and contain vitamin B6, copper, folic acid, and magnesium
Spinach and French beans are low in calories, yet extremely high in vitamins, minerals and other phytonutrients.

So much in so little time!!!! Thats nutrition mate…..

Did it sound complicated? Couldn’t be, I did it and I AM LAZY:)))


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