Ingredients
- white fish fillet 140 g
- broccoli 150 g
- potato 150 g
- olive oil 5 g
- lemon, garlic, salt, pepper, dill.
Instructions
- Boil the potato in its skin until cooked through (about 20 minutes). Can be cut in half for faster cooking.
- Steam or boil the broccoli for 5-6 minutes until tender-crisp.
- Season the fish with salt, pepper and dill. Cook it in a non-stick pan with the olive oil and a crushed garlic clove.
- Cook 3-4 minutes per side until the flesh flakes easily.
- Serve the fish alongside the potato (slightly crushed with a fork) and broccoli drizzled with lemon.
White fish is one of the leanest protein sources, ideal for those who want to increase protein intake without excess calories. It provides iodine for thyroid function and selenium for antioxidant protection.
Broccoli adds glucosinolates and vitamin C, while the potato provides potassium and energy through complex carbohydrates. Cooking in a pan with minimal oil preserves the natural fish flavors. It's a simple, traditional dinner with an optimized nutritional profile.
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