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Prep time – 30mins

Clock

Cooking time – 50mins

Plate

Serves – 4

Dairy Free
Ketogenic Diet
Gluten Free
Nut Free
Shellfish
Soy Free
Ingredients Qty Protein Fat CHO
Rainbow trout (or other fish) – 4 x 100g 400g 95 29.5 0
Brown rice, cooked – 3 cups 550g 17 6 145
Zucchini, medium size – 4 600g 7 2 13
Green peas, steamed – 2 cups 300g 15.5 1 29
Baby spinach – 2 cups 60g 1.5 0 1
DRESSING
Lemon, one medium – grated zest and juice 1 0 0 3
Olive oil – 1 tablespoon 20ml 0 18 0
Dijon mustard – 1 teaspoon 1tsp 0 0 0
GARNISH
Parsley or other herbs to garnish n/a 0 0 0
Chilli flakes (optional) n/a 0 0 0
Total per serve 34g 14g 48g

Serves – 4
per Serve – 450 cal   /   1860 kJ 
for Low carb – replace rice and peas with other green vegetables and avocado

  • Heat oven to 190°C. You will need two baking trays covered with baking paper.
  • Cut fish fillets into 4 serving pieces if needed. Place skin sides down, folding thin ends under if necessary for even thickness.
  • Cut zucchini into rounds then halves. Arrange on remaining space on baking trays.
  • Lightly spray zucchini with quality olive oil spray.
  • Bake fish uncovered 15 to 20 minutes or until fish flakes easily with a fork.
  • Continue to bake zucchini until soft and starting to brown.

Making the Dressing

  • Combine the lemon juice, zest, olive oil and mustard in a jar and shake.

Combining the Salad

  • When brown rice is finished cooking, stir through the baby spinach to wilt.
  • Pour dressing over the rice and gently stir through.
  • Add peas and roasted zucchini to the rice.
  • Divide rice mixture across 4 serving bowls.
  • Break fish into pieces and arrange on rice.
  • Serve warm garnished with fresh herbs (e.g. parsley) and chilli flakes.