← NUTRITIONDinner
White Fish, Rice & Veg
White fish is the leanest protein there is — cod, basa or tilapia with rice and veg makes a high-protein, very-low-fat plate that's ideal deep in a cut.
- CALORIES
- 450 kcal
- PROTEIN
- 45 g
- CARBS
- 55 g
- FAT
- 6 g
- →200 g cod, basa, pollock or tilapia fillet
- →75 g rice, dry weight
- →150 g broccoli or greens
- →1 tsp oil, lemon
- →Paprika, garlic, salt, pepper
- 01Cook the rice.
- 02Season the fish and bake at 200°C for 12–15 minutes, or pan-sear a few minutes a side until it flakes.
- 03Steam the veg.
- 04Plate over the rice with a squeeze of lemon.
Frozen fillets are cheap and fine here. Almost no fat, so it's the plate to reach for when you're cutting hard and macros are tight.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.