Hoki (Blue Grenadier) with fetta and capsicum


At a glance:

41g Fat

9g Carbs

65g Protein

650 Calories total


Fresh fish is great – high in protein, almost zero carbs, and depending on the fish, high in good fats. Including fish in any low-carb diet is a great idea!

In this particular recipe, I chose to use hoki fillets (also known as blue grenadier, blue hake, etc.). It’s a very common fillet to see in Australia and New Zealand; less so in the rest of the world. However, for this recipe you can substitute for any mildly flavoured white-fleshed fish – whiting, pink ling, flounder, halibut; all are perfectly viable alternatives. You could probably even choose a fish with stronger flavour – the inclusion of fetta in this recipe means there the fish is unlikely to overpower the side.

Personally, I like to oven-bake fish a lot of the time, as I have a horrible tendency to break the fish into little pieces when pan-frying (I’m not gentle with the spatula). But if you prefer to pan-fry, go right ahead – it’s not going to ruin the recipe in any way!


(Serves 2)

  1. Two fillets of mild, sweet fish like hoki, flounder, etc. (300g each)
  2. One medium capsicum/bell pepper (I used red) (100g), chopped
  3. Half a large onion (200g), roughly chopped
  4. 200g Danish Fetta, roughly chopped
  5. Oregano and onion powder
  6. Two tablespoons olive oil
  7. Salt/pepper/powdered parmesan




  1. Preheat the oven to 180° Celcius (360° Farenheit)
  2. Line an oven tray with foil
  3. Place the fish fillets in the oven tray, lightly rub with olive oil
  4. Season to taste with salt, pepper, and powdered parmesan
  5. Bake in the oven for 30 mins (or until cooked through and golden)
  6. Five minutes before removing the fish, heat a teaspoon of oil in a frying pan
  7. Cook onion until soft. Add capsicum, along with oregano and onion powder to taste, stir for 1-2 minutes.
  8. Add fetta, mix thoroughly, cook for a further couple of minutes.
  9. Remove fish from oven, plate up, add the fetta and capsicum mixture.
  10. Enjoy!

The macro breakdown for this dish is approximately 41F/9C/65P, for around 650 Calories per serve. A delicious dinner, with an excellent macro profile! Bon apetit!

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