OVEN-BAKED FISH WITH LEMON BUTTER
Oven-baked fish can be a great choice for a low-carb dinner for several reasons:
- Low in Carbohydrates: Fish itself is naturally low in carbs, making it an ideal main ingredient for a low-carb meal.
- High in Protein: Fish is an excellent source of lean protein, which helps with muscle maintenance and repair. It can also help you feel full longer, reducing the likelihood of snacking or overeating later.
- Healthy Fats: Many types of fish, like salmon and mackerel, are rich in omega-3 fatty acids. These healthy fats are beneficial for heart health and can also help with inflammation.
- Nutrient-Rich: Fish is packed with essential nutrients such as vitamins D and B12, iodine, and selenium, which are important for overall health.
- Easy Preparation: Baking fish in the oven is a simple and convenient cooking method. It requires minimal preparation and allows you to cook it with little added fat or calories.
- Versatility: You can easily pair oven-baked fish with a variety of low-carb vegetables, such as spinach, broccoli, or zucchini, to create a balanced and satisfying meal.
Overall, oven-baked fish is a nutritious and delicious option that aligns well with a low-carb diet.
RECIPE:
3 oz. cod (skinless)
1½ tbsp. butter (melted)
¼ c. snow peas
2 cherry tomatoes (halved)
⅓ c. baby spinach (chopped)
2 baby corn (sliced lengthwise)
2 slices lemon
2 tsp. olive oil
1 tbsp. parsley (chopped)
Salt and pepper
TOTALS:
32g of fat
20g of protein
6g of carbohydrates
recipe courtesy of crossfit.com
METHOD:
1. Preheat the oven to 375F.
2. Cut a square of parchment paper (large enough to encase the fish and vegetables).
3. Place the baby corn, cod, lemon slices, baby spinach, cherry tomatoes, and snow peas onto the middle of the parchment paper. Pour the melted butter over the cod and season with salt and pepper.
4. Fold over two sides of the parchment paper to close the parcel and twist the sides to create an enclosed pocket (be sure to enclose properly to avoid the butter from leaking through).
5. Place onto a baking tray and bake in the oven until the fish is cooked and the vegetables tender.
6. In a small bowl, mix together the olive oil and chopped parsley. Season with salt and pepper.
7. Place the parcel onto a serving plate, open slightly, and pour the olive oil and parsley dressing over the cod and vegetables.
8. Garnish with an extra squeeze of lemon juice.