Low-Cal Recipe: Lemon & Rosemary Crusted Fillets

This is the first blog post on a food series I’ll be calling Low-Cal Recipe, which will feature different kinds of protein as the main ingredient. Since I’m on an on-season diet for my competition (3 weeks out!!!), I have two meals in my meal plan that feature fish as my protein source. Granted my fish recipe for my customised diet is less appealing than this recipe, nothing says YOU can’t make this for yourself. 😉

This is a delicious and healthy dish you can cook up for dinner so you don’t go to bed with a heavy stomach and still feel like you’ve been a good girl/boy. It has 184 calories per serving and has pretty good macros. I came across this recipe courtesy of BBC Good Food. It only takes 10 minutes to prepare and 8 minutes to cook, and serves 4 (if you’re like me and love fish, this will only serve 2).

lemon crusted fillets.jpg
image from http://bbcgoodfood.com

What you’ll need:

  • 4 white fish fillets (or you can use hake which is sustainable)
  • 2 rosemary sprigs, leaves chopped, (or 1 tsp dried rosemary)
  • 50g bread (about 2 slices), torn into pieces
  • zest of 2 lemons, plus wedges to serve
  • 1 tbsp olive oil

 

Directions: 

  1. Heat the grill to medium. Place the fish fillets, skin-side up, on a baking tray, then grill for 4 mins. Meanwhile, place the rosemary, bread, lemon zest and some seasoning in a food processor, then blitz to make fine crumbs.
  2. Turn the fish over, then press a quarter of the crumbs over the top of each fillet. Drizzle with olive oil, then grill for 4 mins until the crust is golden and the fish is cooked through and just flaking. Serve with buttered new potatoes and lemon wedges for squeezing over.

Macros: (Protein, Fat, Carbs)

P: 26g   F: 6g  C: 6g

I usually get my White Cobbler fillets from S&R when I’m in Manila. But I tend to go for Halibut or Hake fillets which I get from Trader Joe’s or Whole Foods when I’m in California. I usually get some Haricot Vert (French Green Beans, available in most major grocery stores) as a side dish, lightly pan-friend in olive oil with salt and pepper. When I feel like indulging, I’ll substitute the olive oil with grass-fed butter for a richer flavour.

french greens.jpg
image from the web

Another favourite side dish of mine which was introduced to me during a home-cooking date is Broccolini. We don’t have that in the Philippines, so it was my first time having it in California. It’s more tender than broccoli and I find that it also takes on more flavour (when you season it) than broccoli.

broccolini.png
image from the web

 

 

 

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