When it comes to protein, there’s no leaner source than fish.
We hear a lot about the oily varieties, like salmon and mackerel, but white fish is also swimming with nutrients. 200 g of sea bass contains more than 1 g of omega-3s and 37 g of protein. Along with the olives and extra virgin olive oil, this dish is packed with healthy fats.
ITALIAN WHITE FISH
(SERVES 1)
200 g sea bass
1 tsp fresh parsley, chopped
1 tsp fresh basil, chopped
1 tbsp sun-dried tomatoes, roughly chopped
6 black olives, roughly chopped
1 garlic clove, finely chopped
Glug of extra virgin olive oil
Fresh black pepper
Pinch of salt
1. Mix together all the ingredients, except the fish, in a bowl. Taste and season to your liking.
2. Lay the fish in baking dish and top with the Italian dressing.
3. Put the oven on at 200oC/ Gas mark 6 and leave the fish to marinate for 20 minutes in the fridge.
4. Place in the oven for 8-10 minutes until the fish easily flakes with the light touch of a fork.
5. Serve with a fresh squeeze of lemon juice.
THE MACROS (PER SERVING)
Calories 357, Carbs 6 g, Fat 21 g, Protein 38 g
