Fried Fish Platter
Only 640 caloires per serving!
Makes (4)
57g Protein | 98g Carbs | 6g Fat
852g Swai (or any lean white fish)
Salt
Pepper
Green Seasoning
Cilantro handful
Parsley handful
Scallion whole
Garlic 5 cloves
Allspice 1/2 tbsp
Thyme bunch
Scotch bonnet
Bell peppers 1/2
Onion 1/4
Juice of lime
2 tbsp Apple cider vinegar
Water just to blend
56g breadcrumbs
Salt
Pepper
Lime zest
570g black beans
1/4 tbsp olive oil
2 cloves garlic
1/4 onion
1/2 bell pepper
2 bay leaves
100g baby potatoes
Salt
Pepper
180g rice
(Uncooked)
Instructions
Dry fish and season with salt and pepper
Blend green seasoning mix in a food processor and add to fish should be enough for 4 servings marinade for 30m-1hr.
Sauté onions garlic and bell pepper w a spoonful of green seasoning then and black beans and simmer for 20m
Coat fish in seasoned breadcrumbs and air fry @400 it can be done in 8m or up to 11 Fri crispy after that starts to dry
Potato’s are microwaved till soft pressed and air fried for 10m @400
#caribbean #fish #healthy #highprotein #lowcalorie