EIWITRIJK RECEPT · FASE 2 · DINER

Microwave fish fillet with broccoli

Quick fish fillet with broccoli from the microwave, Phase 2 with light carbs and minimal washing up.

12 min totaal 1 portie 300 kcal p.p. 34 g protein

This microwave fish fillet with broccoli is a complete meal in no time. White fish and broccoli cook together in a single dish, flavoured with lemon, garlic and olive oil. The microwave needs just seven minutes, so you're at the table with barely any washing up.

In Phase 2, you can add light carbohydrates, and the broccoli delivers those along with plenty of fibre. The white fish provides lean, high-quality protein that supports your muscles and keeps you full for longer. That balance between protein and healthy carbs makes this an ideal dish within a protein diet.

Delicious with a few boiled new potatoes or some extra steamed vegetables for a fuller plate.

Zo maak je het

  1. Place the fish and broccoli in a microwave-safe dish.
  2. Drizzle with olive oil, lemon juice, garlic, salt and pepper.
  3. Cover the dish with a lid or microwave film.
  4. Heat for 7 minutes on full power until the fish is cooked through.
  5. Let stand for 1 minute and serve immediately.

Bewaren

Store the fish with broccoli covered for a maximum of 1 day in the fridge. Reheat gently and briefly so the fish doesn't dry out.

Variatietips

Replace the white fish with cod or pollock sometime and swap the broccoli for cauliflower or green beans. A pinch of dill or parsley gives a fresh touch.

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Get things done faster with ready-made solutions

No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

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