April 5, 2023
Sea Bass Fillet with white rice and asparagus
Ingredients – 1 person serving:
- 1 Sea Bass fillet (68g).
- 150g of white rice.
- 150g of asparagus.
- 1 pinch of dill.
- 2 pinches of black pepper.
- 2 pinches of salt.
- 2 teaspoons of coconut oil.
Method
- Preheat the oven to a temperature: of 180°C or Fan of 160°C or Gas 4.
- Rub the sea bass fillet with coconut oil, pepper, salt, and dill.
- Cut the hard ends of the asparagus. TIP- break the ends with your hand instead. It will naturally break the asparagus at the appropriate part.
- Bake the sea bass fillet for 15- 20 mins. To ensure the sea bass fillet is cooked, poke the thickest part fillet with a fork at a 45-degree angle. Twist the fork, and you pull out some fish to check if it is ready.
- Boil rice. White rice is usually ready within 15-20 minutes. But follow the instructions on the packaging. Add some salt to the water for a better taste.
- Boil the asparagus for 3 mins. Then fry it with a teaspoon of coconut oil, salt, and pepper.
Nutrition
- 1 person serving – 446 calories / 14.5g fat / 50g carbs / 23g protein.
- This meal contains- vitamin B12, vitamin B3 (Niacin), Phosphorous, Iodine, iron, folic acid, vitamins A/ C / E / K, copper, and calcium.