White Fish with Kelp Butter
Blood Sugar: 5Servings: 4Preparation Time: 20minMeal Category: Dinner
Micronutrients:Omega 3Vitamin AFolate
Macronutrients per 100g
Energy
284kcal
Sugar
0g
Fat
21g
Fiber
1g
Sat fat
6g
Protein
16g
Carbs
9g
Sodium
315mg
Ingredients
680g / 24oz mild White fish fillets, to taste Sea salt, to taste Black pepper, 30g / 1oz All-purpose flour, 2 tbsp Avocado oil, 1 small Lemon, 60g / 2.1oz softened Unsalted grass-fed butter, 1 tsp Kelp flakes, to serve Lemon wedges
Preparation
1. Combine 60g / 2.1oz softened butter and 1 tsp kelp flakes in a small bowl. Set aside. 2. Season 680g / 24oz mild white fish fillets with salt and pepper. 3. Dredge fish fillets in 30g / 1oz flour. 4. Heat 2 tbsp avocado oil in a pan over medium heat. 5. Cook fish for 2 minutes per side until firm. 6. Add kelp butter to the pan, swirl, and let it bubble until it browns slightly. 7. Add juice of 1 small lemon and turn off heat. 8. Plate fish and pour kelp butter sauce over. Serve with lemon wedges.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
23% of RDI
Vitamin C
4% of RDI
Omega 3
56% of RDI
Vitamin A
76% of RDI
Calcium
18% of RDI
Folate
31% of RDI
Good to know
Serve with a side salad and a healthy grain for a balanced meal.
How to Prepare
1. Combine 60g / 2.1oz softened butter and 1 tsp kelp flakes in a small bowl. Set aside. 2. Season 680g / 24oz mild white fish fillets with salt and pepper. 3. Dredge fish fillets in 30g / 1oz flour. 4. Heat 2 tbsp avocado oil in a pan over medium heat. 5. Cook fish for 2 minutes per side until firm. 6. Add kelp butter to the pan, swirl, and let it bubble until it browns slightly. 7. Add juice of 1 small lemon and turn off heat. 8. Plate fish and pour kelp butter sauce over. Serve with lemon wedges.
Good to Know
Serve with a side salad and a healthy grain for a balanced meal.
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