Lemon Ginger Fish with Asian Greens

I hate stinky fish. You can harp on about the health benefits of fish all day long (and there are many – keep reading to find out more!), but if it smells like fish, if it makes my kitchen smell like fish, if it makes my hands smell like fish, it’s a no go.

But you can’t deny the health benefits of eating fish on the reg. We love our Sunday night Sumac Salmon Bowl and the Athletist Fish Tacos with Pineapple Salsa are a party in your mouth (recipes coming soon!). But sometimes you need a lower carb option. Or a lower fat option. Or it’s just a summer Saturday afternoon and you need a high protein, full flavoured bowl of goodness in your belly, STAT. 

This is where our Lemon Ginger Fish with Asian Greens fits the bill. You’ll be eating in minutes, the washing up lady (that’s me) has only one pan to clean and you’ll pack 16 grams of clean protein into your belly plus a shed-load of health giving ginger, garlic and coriander.

Food like this just tastes like it’s doing you good. Because it is:

Health Benefits of Eating Fish

High protein, low fat

If you’re maxing your protein intake, fish makes a great choice to mix it up. Not only is it low in fat, it’s high in protein and is lower in calories than chicken or steak.

Good for your heart

Research shows fish is great for cardiovascular health, with one study showing people who ate at least 1 serve of fish per week had a 15% lower risk of heart attack.

Makes you smarter

Ok, maybe not specifically smarter, but people who ate fish regularly had more grey matter than those that don’t. Now, what you choose to do with those extra brain cells is down to you – storing all the words to Ice Ice Baby might be your thang or learning a new language. You do you.

Vanilla Ice

Budget friendly

Let’s be real, all this protein can get expensive. If you’re downing red meat like us, you’ll drop $13-$20 per meal. Our favourite rump steak typically sells for $30/kg. Meanwhile white fish sits at around the $10/kg mark from Woolies or Coles. (TBH we buy a bag of the frozen stuff from Aldi and turn it into this easy dish weekly.)

Plus 100g of fish feels like so much more food than 100g of steak. So it feels like more of a feast, for less.

Kid friendly

Fussy eaters might screw their noses up at the stinkier fish like salmon or tuna, but white fish can generally pass under the kid-radar undetected. Especially when coated with crispy coconut crumbs and pan fried like our Coconut Fish and Curry Slaw. Or in this delicious summer bowl, ready in minutes.

Let’s get cooking.

Lemon Ginger Fish with Asian Greens

Fresh fish, zesty lemon, warming ginger and garlic and a shed-load of greens to amp up your nutrition and light up your tastebuds, while keeping your waistline tight.
Cook Time 20 mins
Course Dinner, Lunch
Cuisine seafood
Servings 2
Calories 221 kcal

Ingredients
  

  • 200 g white fish
  • 1 spring onion, sliced
  • .5 bunch coriander, torn
  • 5 cm piece of ginger, peeled and sliced thinly
  • 40 ml lemon juice
  • 20 g butter
  • 1 bunch pak choy or bok choy, chopped
  • 50 g mushrooms, sliced
  • 1 tsp minced garlic
  • 1 tsp minced ginger
  • 1 tsp minced chilli
  • 2 tsp kecap manis

Instructions
 

  • Pre-heat oven to 200C.
  • Chuck the fish fillet in a foil tray. Squeeze over the lemon, lay the sliced ginger and half of the coriander and spring onion on top, dab small pats of the butter on top then season with cracked pepper and iodised salt.
  • Cook in oven for 20 minutes.
  • Meanwhile, heat a non stick pan over high heat, add a little water then cook the garlic, ginger, chilli and kecap manis until fragrant (about a minute).
  • Add the veggies and stir fry until cooked. Add the remaining coriander and spring onion and stir through.
  • Serve the fish over a bed of brown rice, quinoa or cauli rice. Top with Asian greens and pan juices from the fish. Add a drizzle of sweet chilli sauce because we all need a little sweetness in our day. Enjoy!

Notes

Nutritional information (includes 60g Imperial Grain Brown Rice and Quinoa from Aldi per serve) – 
Calories – 221
Protein – 16g
Carbs – 20g
Fat – 9g
Keyword fish, seafood

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