Lemon’Butter’ White Fish

by | Dec 2020

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prep - 5 mins

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Cook - 10-15 mins

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Servings - 1

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Butter Lemon Fish is a great main piece for a meal and can be paired very easily with a number of different ingredients, a few of my favourites are vegetables, coconut rice, or potatoes. You can even cook these inside your fish parcel to really make the flavours pop.

Macros per serving:

Cals: 379kcal
Protein: 31.2g
Carbs: 7g
Fat: 26.4g

Ingredients

  • 200g Tilapia Fish
  • 40g Flora Dairy Free Spread
  • 1 Garlic Clove
  • 1 Lemon
  • 1tbsp Capers

Butter can be substituted in, instead of the dairy free version

Method

Preheat the oven to 200°C/400°F.

1) Pat dry the tilapia with paper towels, and season on both sides with
pink Himalayan salt and pepper. Place in a baking dish.

2) In a medium skillet over medium heat, melt the Dairy free butter. Add the garlic and cook for 3 to 5 minutes, until slightly browned but not burned. Remove the garlic butter from the heat, and mix in the lemon zest and 2 tablespoons of lemon juice.

3) Make a tinfoil parcel for your fish/

4) Pour the lemon-butter sauce over the fish in a tinfoil parcel, and sprinkle the capers around the fish. Close the parcel and bake for 12 to 15 minutes, until the fish is just cooked through, and serve with a wedge of lemon.

SUBSTITUTION TIP You could use any mild white fish with this
recipe. Even salmon is delicious with the lemon-butter sauce (Just match for calories or borrow calories elsewhere in other meals)

Lemon’Butter’ White Fish

by | Dec 2020

241647~|freepik_bbq~|flat031-spatula~|

prep time - 5 mins

241473~|freepik_restaurant~|flat025-cooking~|

Cooking time - 10-15 mins

241473~|freepik_restaurant~|flat032-pasta~|

Servings - 1

241498~|freepik_webdesign~|flat029-tag~|

Butter Lemon Fish is a great main piece for a meal and can be paired very easily with a number of different ingredients, a few of my favourites are vegetables, coconut rice, or potatoes. You can even cook these inside your fish parcel to really make the flavours pop.

Macros per serving:

Calories: 379kcal
Protein: 31.2g
Fat: 26.4g
Carbohydrates: 7g

Ingredients

  • 200g Tilapia Fish
  • 40g Flora Dairy Free Spread
  • 1 Garlic Clove
  • 1 Lemon
  • 1tbsp Capers

Butter can be substituted in, instead of the dairy free version

Method

Preheat the oven to 200°C/400°F.

1) Pat dry the tilapia with paper towels, and season on both sides with
pink Himalayan salt and pepper. Place in a baking dish.

2) In a medium skillet over medium heat, melt the Dairy free butter. Add the garlic and cook for 3 to 5 minutes, until slightly browned but not burned. Remove the garlic butter from the heat, and mix in the lemon zest and 2 tablespoons of lemon juice.

3) Make a tinfoil parcel for your fish/

4) Pour the lemon-butter sauce over the fish in a tinfoil parcel, and sprinkle the capers around the fish. Close the parcel and bake for 12 to 15 minutes, until the fish is just cooked through, and serve with a wedge of lemon.

SUBSTITUTION TIP You could use any mild white fish with this
recipe. Even salmon is delicious with the lemon-butter sauce (Just match for calories or borrow calories elsewhere in other meals)

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