Fish is a great diet food if you're trying to lose weight.
- 100g fillet of white fleshed fish (e.g. Whiting)
- 1 tsp extra light margarine
- 1 clove garlic, crushed
- ½ lemon, sliced
- pinch of pepper
- 1 tbs. chives chopped
- 50g sweet potato, cut into chips
- 100g white potato, cut into chips
- 1½ tbs olive oil
- 1 tsp. dried rosemary
- pinch salt and pepper
- Preheat oven to 185 degrees.
- Place chips in a bowl; add oil, rosemary, salt and pepper and toss till oil evenly coats chips.
- Place chips in baking tray.
- Mix garlic and margarine together, and set aside.
- For fish preparation: Cut 40cm width x 60cm length of baking foil and place on a baking tray.
- Place the fish on top the foil allowing room for foil to be folding inwards.
- Spread the garlic margarine mix over the fish fillet, ensuring it coats the surface of the fillet well.
- Assort lemon slices on the fish fillet, ensuring the slices are covering most of the fillet surface.
- Top with the chives and pinch of pepper.
- Fold foil in and place in oven for 25 minutes, or until flesh is cooked.
- After 10 minutes, place baking tray of chips in the oven. Cook for 15-20 minutes, turning once.
Servings: 1 Serving size:325g
|Average Serve||Average 100g|
|Energy||1290 kJ||396 kJ|
|308 Cal||95 Cal|
|Energy||308 Cal||95 Cal|
|74 Cal||23 Cal|
|Protein||23.7 g||7.3 g|
|Fat, total||13.1 g||4.0 g|
|- Saturated||2.0 g||0.6 g|
|Carbohydrate||21.4 g||6.6 g|
|- Sugars||4.5 g||1.4 g|
|Sodium||80 mg||25 mg|
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