Fish is a flaky, tasty way to give you the protein you’ll need to build lean muscle mass. Fish is higher in price compared to beef and turkey, but you can buy in bulk to bring down the cost. After buying in bulk, immediately freeze individual filets you don’t plan on cooking the same night, in snack baggies. For the yellow phase, serve fish with ½ cup cooked quinoa or brown rice.
Ingredients Serves 1
1 6-ounce halibut filet
½ teaspoon garlic powder
¼ teaspoon freshly ground black pepper
1 small yellow squash thinly sliced
1 lemon, zested
1 cup Brussels sprouts
2 teaspoon Dijon mustard
2 tablespoons Balsamic vinegar
Preheat oven to 350°F. Place the halibut in an 8×8 baking dish. Sprinkle the fish with the garlic powder, black pepper, and lemon zest. Arrange the yellow squash slices around the fish. Cut the lemon into wedges and squeeze over the fish and squash.
Place the Brussels sprouts in another 8×8 baking dish or oven safe skillet. Add the balsamic vinegar and mustard. Toss well. Transfer both the fish and Brussels sprouts to the oven.
Bake both uncovered 30 to 40 minutes, until the fish flakes when pressed with a fork and the Brussels sprouts are tender. Serve immediately.
Tip: Don’t be afraid of cooking fish, baking is the ideal cooking technique for flaky fish. To freshen the house after cooking fish, fill a small saucepan full of water and a few teaspoons of cinnamon, clove, or pumpkin pie spice on the stove to boil.
Nutritional Stats Per Serving
(Serving size: 1 6-oz fillet and 2 cups of Brussels sprouts)
258 calories, 40g protein, 10g sugars, 23g carbohydrates, 3g fat (1g saturated), 84mg cholesterol, 5g fiber, 391mg sodium