Fish and rice

Wednesday, September 26, 2018. Author Matthew Kershaw

Fish and rice

This classic muscle-building dish is packed with protein and low-GI carbs while being very low in saturated fat, making it a physique-friendly favorite. Brown rice is rich in B vitamins, which are important for muscle protein synthesis,  and fish is an excellent source of heart-healthy, anti-inflammatory omega-3 fatty acids to help your recovery.

Serves 1


6 oz white fish like cod, haddock, flounder, or sole (180g)
1 tsp dijon mustard (5ml)
Pinch chili flakes
1 small bunch cilantro
6 oz cooked brown rice (180g)
1/2 tsp olive oil (3ml)


  1. Preheat the oven to 350 F. (175C)
  2. Marinate the white fish in dijon mustard, chili flakes, black pepper and olive oil for 20-30 minutes.
  3. Bake the fish in the oven for approximately 15 mins, until the fish is just barely cooked through
  4. Serve with brown rice, and garnish with cilantro.

Serve with some steamed broccoli or wilted spinach to round out this delicious, nutritious meal.

Nutritional profile per serving

Total calories:  345 kcals
Protein: 35g (41% of total kcals)
Carbs: 40g (46%)
Fats: 5g (13%)

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