Ingredients
- white fish 140–150 g
- zucchini 200 g
- oil 4 g
- salt, pepper, lemon
Instructions
- Preheat the oven to 190°C. Season the white fish (cod, pike-perch, or sea bream) with salt, pepper, and lemon juice.
- Cut the zucchini into round slices or long strips. Place them on a baking tray lined with parchment paper and drizzle with olive oil.
- Place the fish over the bed of zucchini (or alongside) and bake for 15-18 minutes, until the fish flesh becomes opaque and flakes easily with a fork.
- Serve warm, with extra lemon to taste.
White fish is an extremely easily assimilated protein source, having a simpler connective tissue structure than red meat, making it ideal for the evening meal. Metabolic physiology studies show that adequate lean protein intake in the evening can support nocturnal muscle synthesis without inducing digestive stress. Zucchini is chosen for its potassium and water content, which helps regulate fluid balance and prevent water retention. Additionally, oven cooking preserves the integrity of minerals and water-soluble vitamins, providing a meal with a very low glycemic index that keeps insulin at a basal level, favoring hormonal regeneration processes during the night.
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