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Nutrient-focused fish dinner

Serving Size

2

Ingredients

  • 8-10 oz. white fish like cod (or 2 fish fillets)
  • ½ cup uncooked brown rice (or 1 cup cooked)
  • 1 large zucchini
  • 1 large squash
  • 1 large red bell pepper
  • 2 tbsp olive oil
  • Optional: 2- 3 cloves of garlic
  • Optional: fresh herbs like rosemary or thyme

Directions

  • Start by cooking the grain of choice according to package.
  • Wash and chop vegetables.
  • Season and cook fish as desired. Can be baked, grilled, or pan fried. Bake fish at 350 F for about 8-10 minutes.
  • While fish is cooking, saute veggies on the stove top with garlic, olive oil, salt, and pepper until desired doneness. About 10 minutes.
  • Serve fish with side of grain and veggies.

Notes

Fish: Choose a low mercury fish options such as cod, trout, tilapia, or mahimahi Substitutions: Use asparagus or brussel sprouts More flavor: Saute red onion with other veggies, add in fresh herbs, or sprinkle veggies with parmesan cheese Gestational diabetes: Choose an extra serving of vegetables or a higher protein grain like quinoa, if rice doesn’t agree with your blood sugar numbers.

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