Spicy fish with courgettes
Servings: 3
Calories: 423kcal
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Delicuous low carb Spicy fish with courgettes, one pot wonder
Ingredients
- 2 large Courgettes or 3 small
- 15 Cherry tomatoes halved
- 1 Bunch or Asparagus trimmed
- Yellow Pepper de-seeded and cut into strips
- 1 Clove Garlic - crushed
- 1 Tablespoon Olive Oil less if you're being good to Fry Light for SW
- Handful of chopped parsley
- 2 Lemons quartered
- 4 fillets White Fish Any
- 1 tablespoon Olive Oil less if you're being good or Fry Lite for SW.
- Clove garlic crushed
- 1 teaspoon chopped parsley
- Salt & Freshly ground Black Pepper
- 1/2 teaspoon Dried Chilli flakes crushed or 1/2 small red chilli - seeds removed and chopped
- 4 tablespoons Breadcrumbs I just crumble up some oldish bread (1 Slice white bread 4-5 Syns)
- Zest of a Lemon
Instructions
- Preheat oven 200C/400F/Gas6
- Cut courgettes in strips place in bottom of an ovenproof dish, throw in cherry toms, asparagus and yellow pepper
- Mix the olive oil, garlic, parsley and salt & pepper, pour or spoon over veg.
- Place fish fillets on top In a small pan add olive oil, garlic, chilli flakes and a little more parsley, then add breadcrumbs.
- Fry for 1-2 minutes, then finally add lemon zest
- Sprinkle breadcrumb mix over fish fillets.
- Place lemon quarters around fish Bake in oven for approx. 25-30 minutes
- Serve, squeezing baked lemon quarters over fish
Notes
**** All nutritional information is approximate and intended only as a guide
Nutrition
Nutrition Facts
Spicy fish with courgettes
Amount per Serving
Calories
423
% Daily Value*
Fat
15
g
23
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
8
g
Cholesterol
113
mg
38
%
Sodium
884
mg
38
%
Potassium
1442
mg
41
%
Carbohydrates
26
g
9
%
Fiber
6
g
25
%
Sugar
9
g
10
%
Protein
52
g
104
%
Vitamin A
1071
IU
21
%
Vitamin C
84
mg
102
%
Calcium
110
mg
11
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.