✅Super simple, nutrient-dense & deliciously satisfying.
🐟 Sea bass is a source of omega-3 fatty acids which many people do not get enough of.
ℹ️ Omega-3 is great for the brain, cardiovascular health, skin & ageing.
💊 If you’re supplementing with omega-3 that’s great, but getting it from food is always a good idea as you’ll be getting more complete nutrition - not to say supplementing with a good omega 3 isn’t worth it.
🥘 Beyond the detailed nutrition stuff, this meal adds a great combination of tastes & textures with the mushrooms, courgettes & kale.
👌Simple ingredients, minimal extras to make a nourishing dinner that’s great for a mid-week
Here's how to make this one...
Serves 1
Ingredients:
1 fillet of Sea bass
150g of baby potatoes
1/2 courgette, diced
1 cup of kale, chopped
4 chestnut mushrooms, diced
1 tsp of dried rosemary
1 tsp of Worcester sauce
3 tsps. of mixed herbs
2 tsps of extra virgin olive oil
2 tsp of butter
1/2 freshly squeezed lemon
10-15 sprays Extra virgin olive oil
Method
Pre-heat the oven to 190oC.
Let your fish get to room temperature and season on both sides with sea/Himalayan salt.
Add the baby potatoes to a oven dish, lightly salt & spray with 10 sprays of extra virgin olive oil spray. Add to the pre-heated oven and roast for 30 minutes.
In the meantime, prep all the veg and heat a pan on a medium heat. Add in a tsp of olive oil and sautéed the veg for 5 minutes. Add in the herbs, Worcester sauce, salt & pepper and cook for another 5 minutes or until all the veg is soft. Add in a tsp on butter and stir in until melted.
Leave the veg to sit to one side
In another pan heat a tsp extra virgin olive oil. When the oil is hot add in the sea bass skin side down and cook for 2 minutes. Flip carefully and cook both sides. Sprinkle on some dried rosemary and add in the butter, making sure it absorbs into the fish. Cook for around 5-7 minutes.
Once the potatoes have cooked, serve all on a plate and enjoy with your favourite condiments. Enjoy!
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