Quick fish fillet with courgette
Phase 1 fish fillet with veg, from one pan in 15 minutes and nicely lean.
This quick fish fillet with courgette comes from a single pan in fifteen minutes and looks light and refined. A fluffy cod fillet cooks alongside thin courgette ribbons, garlic and a squeeze of lemon juice, finished with fresh parsley for a fresh note.
Phase 1 calls for plenty of protein and few carbohydrates, and this protein-rich dish fits that brilliantly. The cod delivers almost forty grams of lean protein with remarkably little fat, whilst the courgette provides volume and fibre without raising carbs. This keeps you feeling full for hours, entirely in line with what a protein diet prescribes in this phase.
Lovely with a fresh wild leaf salad or a few slices of grilled aubergine alongside.
Zo maak je het
- Heat the olive oil in a frying pan over medium-high heat.
- Place the cod in the pan and fry for 4 minutes on each side.
- Set the fish aside and fry the garlic and courgette for 3 minutes.
- Put the fish back and drizzle with lemon juice.
- Scatter parsley and pepper over and serve immediately.
Bewaren
Variatietips
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.
View products