At a glance:
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!
- Two fillets of mild, sweet fish like hoki, flounder, etc. (300g each)
- One medium capsicum/bell pepper (I used red) (100g), chopped
- Half a large onion (200g), roughly chopped
- 200g Danish Fetta, roughly chopped
- Oregano and onion powder
- Two tablespoons olive oil
- Salt/pepper/powdered parmesan
- Preheat the oven to 180° Celcius (360° Farenheit)
- Line an oven tray with foil
- Place the fish fillets in the oven tray, lightly rub with olive oil
- Season to taste with salt, pepper, and powdered parmesan
- Bake in the oven for 30 mins (or until cooked through and golden)
- Five minutes before removing the fish, heat a teaspoon of oil in a frying pan
- Cook onion until soft. Add capsicum, along with oregano and onion powder to taste, stir for 1-2 minutes.
- Add fetta, mix thoroughly, cook for a further couple of minutes.
- Remove fish from oven, plate up, add the fetta and capsicum mixture.
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!