Dash Diet Cookbook: 365 Days of Heart-Healthy Recipes to Lower Your Blood Pressure & Lose Weight | Beginners Edition with 21 Day Meal Plan by Hayes Debby

Author:Hayes, Debby [Hayes, Debby]
Language: eng
Format: epub
Published: 2021-08-27T00:00:00+00:00

Per Serving: 282 calories; 18g carbs; 24g protein; 4g fiber; 412mg sodium; 78mg cholesterol; 12g fat.

Freshwater Fish Casserole

PREP TIME: 5 MINS | COOK TIME: 15 MIN | SERVES: 2

Ingredients:

2 tbsp. fresh lemon juice

4 tbsp. olive oil

Black pepper to taste

1 tbsp. finely chopped fresh garlic

2 tbsp. chopped flat-leaf parsley

1 tbsp. finely chopped thyme

2 tbsp. finely chopped white onion

1 cup Butternut squash, peeled and largely diced

2 cups broccoli florets

1 cup zucchini, quartered

4 4-ounce tilapia fillets

2 tbsp. finely grated pecorino cheese

5-ounces fresh rocket

2 sprigs parsley to serve

Directions:

First, make your dressing for the fish by combining 2 tbsp. olive oil with the lemon juice, black pepper, herbs, garlic, and white onion. Set aside.

Preheat the oven to 400⁰F.

Next, oil a large casserole dish with olive oil and place the remaining cut veg in it. Drizzle 1 tbsp. oil over them and toss to coat them evenly.

Make space for the four fish fillets and pour a small amount of the fish dressing into these spaces. Then place the fillets on top of the dressing and drizzle the remaining dressing over the fish.

Bake the casserole in the oven for about 15 minutes until the fish is cooked perfectly and flakes well.

To serve, dress the rocket with 2 tsp olive oil, black pepper, and the pecorino cheese.

Place the rocket mixture onto plates, with the fish fillets next to it. Spoon the roast veg over the rocket and serve immediately garnished with a sprig of parsley.

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