DinnerAmericanHigh ProteinQuick
Lemon Garlic White Fish with Corn Rice
Tender white fish baked with lemon and garlic, served with spinach corn rice.
- Calories
- 510
- Protein
- 39g
- Carbs
- 48g
- Fat
- 17g
Per serving
Ingredients
For 4 servings · 35 min total
- white fish filletpatted dry20 oz
- cooked brown rice16 oz
- frozen corn8 oz
- baby spinach4 cup
- lemonjuiced1
- garlicminced1
- olive oil4 tsp
- kosher salt1/2 tsp
- black pepper1/4 tsp
Instructions
- 1Mince the garlic and juice the lemon. Do not rinse the fish. Pat it dry, season both sides with kosher salt and black pepper, then wash the board, knife and hands with soap and water before touching anything else.
- 2Place the fish in an oiled baking dish. Drizzle with olive oil, lemon juice and garlic. Bake at 400F for 12-16 minutes, until the thickest part flakes easily and reads 145F (63C) on an instant-read thermometer.
- 3While the fish bakes, warm the corn in a skillet over medium heat for 2-3 minutes, until hot and lightly browned.
- 4Add the rice and spinach. Cook for 2-3 minutes, until steaming and the spinach is wilted. Taste and adjust the salt, then serve with the fish.
Let Ember plan your whole week
Our little flame builds a full week of meals like this one, plus workouts and the grocery list, around your goal, your tastes, and your budget.
Start My Journey3 free recipes, every Friday
Ember picks his favorites from the week’s real meal plans. One email, Fridays only, unsubscribe anytime.
Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.