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track your foodRoasted Cauliflower, Buckwheat, And Fish Fillet Recipe
This dish presents a harmonious assembly of roasted cauliflower, buckwheat, and a succulent fish fillet, masterfully blending the wholesome goodness of vegetables and grains with the lean protein of fish. A meal that promises not only a festival of flavors but also a nutritional balance tailored for health-conscious individuals.
🌎 International: Main Course
- 🔥 Calories 450kcal
- 🍗 Protein 35g
- 🍚 Carbs 60g
- 🧈 Fat 10g
🥗 Ingredients:
- cauliflower (100g)
- buckwheat (cooked) (120g)
- fish fillet (white fish like cod) (100g)
- olive oil or cooking oil (14g)
- seasonings (salt, pepper, herbs) (5g)
🍳 How to cook (1 serving):
Roasting the Cauliflower
Begin by preheating your oven to 200°C (400°F). Cut the cauliflower into small florets, toss them with olive oil, salt, and pepper, and spread them out on a baking sheet. Roast for 20-25 minutes or until golden and tender.
Cooking the Buckwheat
Rinse 120g of buckwheat under cold water until the water runs clear. Bring a pot of water to a boil, add the buckwheat, and simmer for 10-15 minutes or until tender. Drain any excess water.
Preparing the Fish Fillet
Season the fish fillet on both sides with salt, pepper, and your choice of herbs. Heat a non-stick skillet with a tablespoon of olive oil over medium heat. Cook the fish for 3-4 minutes on each side or until golden brown and the flesh flakes easily with a fork.
⭐️ Nutrition facts:
With an estimated calorie range of 450-600 kcal, this meal packs a considerable nutrition punch. It delivers approximately 35-45 grams of protein, thanks to the lean fish fillet, 60-80 grams of carbohydrates from the hearty buckwheat and cauliflower, and a modest fat content of 10-20 grams primarily sourced from the olive oil. A balanced meal that supports muscle maintenance and growth while being mindful of caloric intake.
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