Rice with fish cutlets
Fuel your muscle growth with these lean white fish cutlets served over fluffy rice. This high-protein, low-fat meal is clean, simple to prepare, and provides the perfect balance of complex carbohydrates and quality protein for recovery.
Preparation
1
Rinse the rice under cold water and boil it in a pot with two cups of water until tender and fluffy.
2
Finely chop the raw fish filets or pulse them briefly in a food processor until they reach a minced consistency.
3
Place the minced fish in a bowl and mix thoroughly with the egg, breadcrumbs, and a pinch of salt and pepper.
4
Form the fish mixture into four even, round patties or cutlets.
5
Heat a non-stick pan over medium heat and cook the cutlets for about four minutes on each side until golden brown and cooked through.
6
Steam the green peas in a small amount of water for three minutes until bright green.
7
Serve the warm fish cutlets over a bed of rice with the peas on the side.
Nutrational Values per serving
170
kcal
12g
protein
26g
carbs
1g
fat