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White fish with sweet kale salad mix & rice

Servings: 1
Calories: 364
Print Recipe

Ingredients  

  • ½ medium Lemon, juiced 1½oz
  • ½ tsp Garlic, minced
  • 3 oz Whitefish, raw
  • 1 spray Olive oil spray 0.1oz
  • ½ cup Instant brown rice, cooked 2.2oz
  • 1 cup sweet kale Chopped salad kit, with dressing & toppings 3½oz

Steps 

  1. In a shallow dish, combine the lemon juice and garlic. Add the fish and turn to coat. Set aside.
  2. Heat a non-stick frying pan over a medium heat. Spray pan with olive oil. Cook the fish for 2 to 3 minutes on each side, or until just cooked through (time may vary depending on the thickness of the fillets).
  3. Meanwhile, prepare the rice according to package instructions.
  4. Serve the fish with rice and sweet kale salad mix.

Notes

Nutrition Facts
Calories 364
Total Fat 15.9 g
– Saturated Fat 2.5 g
Cholesterol 54 mg
Sodium 399 mg
Total Carbohydrate 34.6 g
– Dietary Fiber 4.7 g
– Total Sugars 11.3 g
— Added Sugars 0 g
Protein 21.1 g
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