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Seared fish with carrots & broccolini

Servings: 1
Calories: 223
Print Recipe

Ingredients  

  • 2 Carrots, medium, sliced lengthways 4.3oz
  • ½ cup Baby broccoli, broccolini, ½ cup(s), chopped 1.4oz
  • 1 tsp Extra virgin olive oil 0.2oz
  • 1 tsp Curry powder 0.1oz
  • 3 oz Whitefish, raw

Steps 

  1. Preheat oven to 425°F.
  2. Toss carrots and broccolini in ½ tsp of olive oil and the curry powder. When oven is heated, roast carrots for 20 minutes or until carrots are caramelized and tender. Roast broccolini for 10 minutes. Season to taste.
  3. Meanwhile, heat remaining oil in a non-stick frying pan over medium to high heat.
  4. Season fish and cook for 4 to 5 minutes each side or until cooked through.
  5. To serve, plate fish with carrots and broccolini.
  6. TIP: Season fish with pepper or any other seasoning you like for example, cumin, paprika or lemon and garlic. Add lemon wedges, to serve.

Notes

Nutrition Facts
Calories 223
Total Fat 10.2 g
– Saturated Fat 1.5 g
Cholesterol 51 mg
Sodium 129 mg
Total Carbohydrate 14.3 g
– Dietary Fiber 5.3 g
– Total Sugars 6 g
— Added Sugars 0 g
Protein 19.1 g
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