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Halibut and Veggies Over Brown Rice

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Total time: 40 minutes

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Serves 4

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5.0 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

360g - Halibut fish, raw


200g - Mixed vegetables, frozen, thawed


1 cup - Tomatoes, halved


1 tb - Olive oil cooking spray


½ tsp - Onion powder


½ tsp - Garlic powder


½ tsp - Paprika


½ tsp - Italian mixed herbs


¼ tsp - Salt


½ tsp - Black pepper


¼ tsp - Cayenne pepper


3 cups - Brown rice, cooked

UTENSILS

Oven, Rectangular baking pan, Bowl, Chopping board, Knife

INSTRUCTIONS

1. Preheat the oven to 180 degrees Celsius. Prepare a rectangular baking pan and spray the olive oil inside the pan. Set aside.


2. Mix the onion powder, garlic powder, paprika, Italian mixed herbs, salt, black pepper and cayenne pepper in a bowl.


3. Add the halibut and mixed vegetables into the herb and spices mixture. Toss to coat evenly.


4. Transfer the mixture to the prepared baking pan. Spray the top of the fish and vegetable mixture with olive oil.


5. Bake for 5 minutes. Stir the mixture and bake again for another 5 minutes.


6. Serve over cooked brown rice.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 310g

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Energy (kcal)

353.6

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Carbs (g)

43.5

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Proteins (g)

24.1

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Fats (g)

7.6

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Fibre (g)

5.0

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