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Fish baked on a bed of pineapple.

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

BEST FOR: Lunch or dinner

SERVES: 2 woman

INGREDIENTS:

  • PROTEIN:
    • 250 – 300g Rainbow trout, Tuna, or Salmon fillet
  • VEGETABLES/FRUIT:
    • 1 head of broccoli
    • 1 lemon
  • SMART CARBS
    • 1 medium pineapple
  • HEALTHY FAT:
    • 2 Tbsp olive oil or real butter
  • HERBS, SPICES, AND EXTRAS:
    • Crushed garlic
    • Finely chopped parsley
    • tsp honey (optional)

UTENSILS:

Cutting board
Knife
Garlic press
Measuring spoons
Baking dish
Tinfoil
Medium pot

INSTRUCTIONS:

  • Preheat the oven to 180’C
  • Lay some tinfoil, shiny side up, on your working surface and grease lightly.
  • Neatly remove the skin from the pineapple and remove any spikes or unsightly bits.
  • Cut the pineapple down the middle and then slice it into slices thinner than 1cm.
  • Arrange the sliced pineapple down the middle of the piece of foil.
  • Trim your fillet of fish neatly and lay it on top of the pineapple slices.
  • Crush a clove of garlic and chop some parsley finely.
  • Mix the garlic, parsley, some of your oil, and a generous squeeze of lemon juice (and honey if you choose) and pour it over the fish and pineapple.
  • Season with salt and pepper to taste.
  • Close up the foil around the fish, sealing all the juices and flavour in the foil parcel.
  • Lay the parcel in a baking dish and pop it in the oven
  • Bake for 20 minutes, maybe 25 minutes depending on the thickness of the fish.
  • While the fish is baking, put a pot of water with a tsp of salt on to boil for the broccoli.
  • Break the broccoli into neat, even florets, and pop them in the boiling water for 5 minutes or until a fork slides easily into the stalk.
  • Drain the broccoli well and keep warm for serving.

TO SERVE:

  • Serve up the pineapple slices in a neat pattern on the hot serving dish.
  • Lay the cooked fish on top.
  • Serve with lemon wedges that have been rolled in chopped parsley.
  • Serve with the broccoli.

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