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Seared fish with carrots & broccolini
1
- Carrots, 2 medium, sliced lengthways (4.3oz)
- Baby broccoli (broccolini), 0.5 cup(s), chopped (1.4oz)
- Extra virgin olive oil, 1 tsp(s) (0.2oz)
- Curry powder, 1 tsp(s) (0.1oz)
- Whitefish, raw, 3 oz(s) (3oz)
Method
Preheat oven to 425°F.
Toss carrots and broccolini in ½ tsp of olive oil and the curry powder. When oven is heated, roast carrots for 20 minutes or until carrots are caramelized and tender. Roast broccolini for 10 minutes. Season to taste.
Meanwhile, heat remaining oil in a non-stick frying pan over medium to high heat.
Season fish and cook for 4 to 5 minutes each side or until cooked through.
To serve, plate fish with carrots and broccolini.
TIP: Season fish with pepper or any other seasoning you like for example, cumin, paprika or lemon and garlic. Add lemon wedges, to serve.
Food Groups
|
V
|
2.6 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
1 |
|
Ft
|
0.9 |
|
S
|
0 |
Nutrition Facts
| Calories | 223 |
| Total Fat | 10.2 g |
| - Saturated Fat | 1.5 g |
| Cholesterol | 51 mg |
| Sodium | 129 mg |
| Total Carbohydrate | 14.3 g |
| - Dietary Fiber | 5.3 g |
| - Total Sugars | 6 g |
| -- Added Sugars | 0 g |
| Protein | 19.1 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!