Tuesday, February 23, 2016

Tasty Delish Fish Dish!

It's official: I've gotten back on the Weight Watchers bandwagon... yesterday was a VERY HARD DAY (it was day 1... I was so hungry!!!) but it ended on a good note!! I accidentally ate too much breakfast, had a sad salad for lunch and was taunted by free desserts (but I WAS STRONG!!) - and my beloved nemesis... CHIPS. Oh, it was so hard! But I did well, ate only my 30 allocated points EXACTLY, and made a tasty yet healthy, low-fat meal!

Ingredients (for 2 servings)


1/2 lb Dover Sole (or other white fish)
1 bag brown rice (1.5 C cooked)
Handful or 2 of spinach, chopped
1-2 zucchini squash, sliced
1/4ish onion, chopped
2 cloves garlic, minced
Juice of 1/2 lemon
1 Tbsp dijon mustard
salt, pepper, seasoning to taste
3 tsp olive oil

How To


Preheat the oven to 375. Heat 2 tsp olive oil in a skillet on medium heat and chop the garlic, onion, zucchini and spinach. Sautee the onion and garlic until just softened, and add the spinach - remove from heat. Just get it all covered in the oil, because this will be going in the oven and you don't want crispy spinach chips! Add the zucchini slices and swirl around a little to get some oil on those, too, and set aside.

Meanwhile, start to boil water for the rice! Take your mustard and lemon juice and whisk it in a little bowl, and cover your fish in this sauce. Then, put some foil on a baking sheet, give a quick spritz of cooking spray, and place (in any order, really) your fish, and spinach/onion mix on each other (but flat so they all get some heat!). Then spread out your zucchini around the edges, and drizzle with the remaining olive oil - throw on some salt, pepper, seasoning (we used some red chili flakes and some Cajun spices) all over the whole thing, and pop in the oven! Bake for about 10-15 minutes, and simultaneously boil your rice for 10 minutes (if you get the 10-minute rice, like I do!).

Pile it all together and serve while hot! Yummy and filling and ONLY 7 Weight Watchers points!! 

No comments: