Grilled Fish Protein Bowl
PREP 15 MIN•COOK 10 MIN
DF
EF
GF
NS
NF
Number of servings
2
1 tsp sesame seeds
3 tsp olive oil
350g white fish fillets
salt & pepper, to taste
2 kale leaves stripped from stem & shredded
1 cup (160g) pre-cooked brown rice warmed according to packet directions
1 Lebanese cucumber peeled into ribbons
1⁄2 carrot (medium) peeled into ribbons
1 lemon cut into wedges
Heat a non-stick frypan over medium heat and toast sesame seeds for a few minutes until golden and set aside.
In the same hot pan, add half the oil and cook fish for 3-4 minutes, turn and sear the other side for 1-2 minutes. Season with salt and pepper.
Whilst fish cooks add kale to a bowl with remaining oil, season with salt and pepper and gently massage until soft and tender.
Divide warm rice between bowls and top with wilted kale, cucumber and carrot.
Add fish, squeeze over lemon, and scatter over sesame seeds to serve.
Energy (kJ)
1677 kJ / 401 cals
Protein
41 g
Fat
12.4 g
Sat. Fat
2 g
Carbs
28.6 g
Sugar
3 g
Fiber
3.7 g
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