Description
A light and healthy dish featuring flaky white fish, fluffy rice, and a refreshing salad, perfect for weeknight dinners or special occasions.
Ingredients
Scale
- 1 white fish fillet (tilapia, cod, or sole)
- 1 tsp olive oil
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp dried parsley or Italian herbs
- Salt & black pepper to taste
- 1 clove garlic, chopped
- 1 cup chopped romaine or green leaf lettuce
- 1/2 cucumber, sliced
- 5 cherry tomatoes, halved
- 4–5 mini mozzarella balls (or chopped fresh mozzarella)
- 1 tsp olive oil + splash of lemon or vinegar
- 1/2 cup cooked white basmati rice
- Optional: 1 tsp butter or drizzle of olive oil
Instructions
- Preheat your oven to 375°F (190°C).
- Rub the fish fillet with olive oil, garlic powder, paprika, herbs, salt, and pepper.
- Place the fish on a baking tray and bake it for 12–15 minutes until flaky and tender.
- While the fish is baking, prepare the salad. Toss together the lettuce, tomatoes, cucumber, and mozzarella with olive oil and lemon juice.
- Cook the basmati rice according to package instructions until fluffy, adding butter or a drizzle of olive oil if you like.
- Once the fish and rice are ready, assemble your plate with fish, rice, and salad for a balanced meal.
Notes
Make sure the fish is completely thawed if using frozen fillets. Adjust the herbs and spices to suit your taste.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 70mg
Keywords: fish, healthy, easy dinner, salad, weeknight meal