Fish, courgette & potato bake

 

A flavoursome combination of layered potatoes and courgettes, topped with fish and herbs.
– Serves: 4
– Preparation time: 15 Minutes
– Cooking time: 30 Minutes
Nutrition per serving: 405 cals, 4.1g fat, of which 0.7g saturated fat, 8.8g added sugar, traceg salt
Ingredients

  • 1 tablespoon olive oil
  • 1 onion, sliced
  • ½ x 2.5kg basics potatoes, unpeeled and thinly sliced
  • 2 garlic cloves, finely chopped
  • 1 vegetable stock cube made up to 500ml
  • 300g courgettes, thinly sliced
  • 1 x 520g pack basics white fish fillets, defrosted according to pack instructions
  • 2 teaspoons dried mixed herbs
  • Zest and juice of 1 lemon

 


Method

  1. Heat the oil in a large frying pan and cook the onions and potatoes for 10-15 minutess, until starting to brown. Add the garlic at the last minute.
  2. Stir through the stock, season well, cover and simmer for 10 minutes. Halfway through, top with the courgette slices.
  3. Place the fish fillets on top of the courgettes. Sprinkle over the dried herbs, lemon zest and season to taste. Cover and cook for 5-6 minutes, until the fish is opaque and flakes easily.
  4. Serve immediately with the potatoes and squeeze over the lemon juice.

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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