30 Day Challenge Baked Fish or Tofu 20 November 2019 Studio Pilates Nutrition Fact: This is a great, lazy night recipe. You simply put everything on a pan and let the oven do the work. You can very the herbs and spices to suit your tastes. Fish is a great source of anti-inflammatory omega 3 fatty acids which are great for improving heart health and maintaining good levels of the healthy HDL cholesterol. Print Recipe Quick Baked Fish or Tofu Cook Time 15 minutes Servings people Ingredients Fish Option 4 fillets white fish (or salmon)4 garlic cloves60 grams parsley or chives (chopped)2 tsp chilli flakes (or chopped fresh chilli)2 lemons (sliced into wedges)100 grams asparagus (1-2cm of end chopped off)1 red onion320 grams broccolini (chopped) Vegetarian Option 600 grams firm tofu (sliced into small pieces to maximise marinade and flavour)1 tbsp olive oil2 tbsp tamari sauce2 tbsp corn starch Cook Time 15 minutes Servings people Ingredients Fish Option 4 fillets white fish (or salmon)4 garlic cloves60 grams parsley or chives (chopped)2 tsp chilli flakes (or chopped fresh chilli)2 lemons (sliced into wedges)100 grams asparagus (1-2cm of end chopped off)1 red onion320 grams broccolini (chopped) Vegetarian Option 600 grams firm tofu (sliced into small pieces to maximise marinade and flavour)1 tbsp olive oil2 tbsp tamari sauce2 tbsp corn starch Instructions Fish Option Preheat oven to 180°C or 360°F. Line large baking tray with baking paper Finely chop onion, herbs, lemon, Broccolini and asparagus. Combine garlic, herbs, onion, chill, salt and juice of lemon in bowl. Spread garlic mix over top of fish and wrap fish in alfoil parcel. Place asparagus, and Broccolini in bowl and add olive oil. Bake in oven for 25 to 30 minutes! Vegetarian Option Using firm tofu, combine olive oil and tamari and toss tofu in it. The starch helps to crisp up the edges. Finally roll lightly through corn-starch. Place garlic mixture on top and bake as you would fish for 25 to 30 minutes. Allow to cool for 2 minutes before serving and eating. Recipe Notes This recipe was developed for Studio Pilates by Kristin Murray from Lifestyle Nutrition. Kristin is a Brisbane based nutritionist who is passionate about providing education in the science behind nutrition and healthy eating. Through Lifestyle Nutrition, Kristin creates and provides recipes that are achievable in the fast-paced world we live in and she hopes to inspire you to find your own sustainable healthy routine! This recipe can be made both gluten and dairy-free.
