Grilled fish with spinach and tomatoes [Bulkbites.com]

• Servings: 1
• Time: 10 minutes

Grilled fish fillet (skin removed) is always my ideal dinner choice; a very obvious reason is the high amounts of protein and little carbs present in it. They also contain good fats like omega-3 and omega-6. These fatty acids are good for heart and also reduce inflammation. To add more nutrients to this dish, I have added spinach and tomatoes as accompaniments. We all know the antioxidants present in spinach and how rich it is in vitamins like C and K. Vitamin C, an antioxidant is abundant in tomatoes; they also have lycopene well known to prevent cancer.

Nutrition

• calories: 242
• protein: 24
• carbs: 23
• fat: 7
• saturated fat: 1.39
• polyunsaturated fat: 0.99
• monounsaturated fat: 3.79
• cholesterol: 50
• sodium: 65
• potassium: 521
• dietary fiber: 1.66
• sugars: 1.08
• vitamin a: 101
• vitamin c: 18
• calcium: 44
• iron: 2
• magnesium: 0
• complex carbs: 20.26
• other fats: 0.83

Ingredients

• 1 fillet Fish, tilapia, cooked, dry heat
• 1 tsp Oil, olive, salad or cooking
• 0.5 fruit Limes, raw
• 0.5 tbsp chopped Garlic
• 7.15 gram Coriander (cilantro) leaves, raw
• 0.5 cup Spinach, raw
• 1 slice, thin/small Tomatoes, red, ripe, raw, year round average

Instructions

• Preheat the oven or the broiler
• Coat the fish with olive oil
• Add the lime juice to the fish and then sprinkle it with garlic and cilantro
• Broil the fish for about 5-7 minutes or until the fish flakes easily with a fork. We can also pan-cook the fish with little oil or by spraying non-stick cooking spray
• While the fish is grilling, sauté garlic in a pan and add spinach to it. Cook the spinach for few minutes. The spinach can also be cooked in microwave
• Serve the cooked spinach with the fish fillet topped with chopped tomatoes. Serve with bread or brown rice, if desired