Baked fish with crispy rice and veggies

Serves 5

Ingredients

  • 4-5x 150g white fish fillets

  • 1x 400g can of lentils (drained and rinsed)

  • 1x 250g microwave pack of brown rice or quinoa blend

  • 250g punnet cherry tomatoes

  • 1x bunch of broccolini

  • 1/2 cup frozen green peas

  • 1x bunch of asparagus

  • 2x large zucchini

  • 1x small red onion (optional)

  • 4-5 cups baby spinach and rocket

  • Herbs and spices - rosemary, paprika, basil, turmeric, ginger, garlic, etc

  • 1 tbsp. extra virgin olive oil

  • t tsp. lemon zest

  • Balsamic vinegar

How to prepare and bake?

  • Preheat oven to 180°C.

  • Place brown rice and lentils (drained and rinsed) into a baking tray and arrange so it covers the bottom of the pan

  • Dice cherry tomatoes and onion and keep asparagus and broccoli long - arrange all the veggies across the rice and lentil base + the fish fillets across the top

  • Dress with olive oil, garlic, lemon and herbs and spices of your choice

  • Bake for 15-20 minutes or until the flesh is flaky and cooked through the middle of each fillet

  • Serve with rocket/spinach and spiralled zucchini as a side salad with balsamic vinegar

Nutritional Benefits!

  • High source of dietary fibre and prebiotic fibre!

  • Rich in antioxidants from the array of coloured vegetables

  • Great source of protein (both animal and plant-based!)

Inspired by: Aimee, Lane Cove, Wahroonga, Hunters Hill Dietitian

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Veggie Muffins

It's official. We struggle to get enough veggies in our day, everyday! My new favourite past time has been trialling inventive snacks that I can pass on to our lovely clients. Oh...and that I can also indulge in myself! Whilst enjoying a Friday night in recently and enjoying some 90's smash hits after a busy work week, I discovered these. Enjoy, Ash xx

Makes: 12

Ingredients

100g semidried tomatoes or grilled capsicum

2 cups wholemeal raising flour

1 large zucchini, grated

1 large carrot, grated

1/2 cup spring onions finely sliced

1/2 cup coarsely grated cheese (You're choice)

1/2 cup skim milk

3 eggs, lightly whisked

60g olive oil margarine

1/2 tsp paprika

1/2 tsp dried basil

Shake of salt

Method

Preheat oven to 180 degrees. Spray 12 medium muffin pans with oil to grease. Literally throw all ingredients into a big bowl whilst dancing to Michael Jackson and combine well. 

Spoon the mixture into prepared tins and bake in the pre-heated oven for 20 minutes until golden and cooked through. Transfer to a wire rack to cool.

Nutrition: 

Energy: 140 calories/588kJ, Protein 6.6g, Carbs 16.3 (1 diabetic exchange), Fat 5.4g

As a lighter snack have one of these with a cup of tea. For a bit more protein eat your muffin with a 250mL cup of coffee, glass of milk or chai for a snack worth about 220-250 calories/924-1050kJ kilojoules.

Suggestions: Heat in the microwave, especially during these cooler winter months!