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BODYBUILDING RECIPE: Baked White Fish



Posted in: Recipes, Maintaining, Cutting | Aug 16, 2011



BODYBUILDING RECIPE: image SERVES: 4

INGREDIENTS:
3 cloves of garlic
A small bunch of fresh basil
1 tablespoon olive oil
1 jalapeno or Serrano chile
28-ounce can diced tomato
1/8 teaspoon sea salt
freshly ground pepper, to taste
1 tablespoon red wine vinegar
4 x 5-ounce white fish filets such as coley, cod or sea bass, skin off and bones removed
1/4 cup black olives

SAUCE DIRECTIONS:
1. Peel and finely slice the garlic cloves. Pick the basil leaves and put aside, finely slice the stalks.

2. Add a lug of olive oil to a large pan on medium heat. Add the garlic and basil stalks. Pierce the chile once with a knife so it doesn’t explode when frying, and add to the pan. Fry gently until the garlic is soft but not colored, stirring occasionally.

3. Add the can of tomato and season lightly with the salt and pepper. Gently simmer on low heat for 30 minutes. Remove the chile. Break and mush the tomatoes with a wooden spoon. Add a tiny swig of red wine vinegar to give it a little twang.

FISH DIRECTIONS:
4. Preheat the oven to 425 degrees.

5. Pour your tomato sauce into a baking dish (about 8 x 11 inches). Place the fillets on top of the sauce. Squash the olives, using the base of a jar or something heavy, remove the pits and sprinkle the olives over the fish along with the reserved basil.

6. Bake for around 15 minutes or until the fish is cooked through (check by cutting into the thickest part of one or two of the fillets, they should be pearly white and not transparent).

NUTRITIONAL INFO: (PER SERVING)
CALORIES 210
TOTAL FAT 5g
CARBS 11g
PROTEIN 27g






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Disclaimer: ProSource is not responsible for typographical errors. These recipes are provided for informational purposes and should not be used as medical advice. Nutritional content may vary slightly. Consult your physician before beginning any diet or nutritional plan.





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