Hey all, I finally found something that is easy to make has great macros and is delicious both fresh as well served reheated or even cold on the road.
Total prep, cook and cleanup time is 30 minutes.
Ingredients:
2 lbs fish, see notes.
1 cup oriental vegatables, see notes.
1 cup corn, see notes.
1/2 fresh lemon.
1 tablespoon olive oil.
Mango Chipolte salad dressing.
salt, pepper,
Prep material,
Big pot with lid.
Plate, Fork...thats about it.
While water is heating to boil prep ingredients.
Wash off in cold water 2 lbs of mild flavored flaky type fish of choice ( I use fresh wild caught Cod..hate farm raised fish... but I am sure Talapia, Flounder etc would be great ) place fish on plate and add fresh lemon juice (about 1/2 lemon) and pepper for taste.
Add 4 cups water (1 more than standard for rice alone) bring to a rolling boil.
Reduce heat to simmer.
Add a little salt (optional) and a tablespoon of olive oil.
Add 1 Cup rice of choice ( hopefully something healthy )
Cook for 12 minutes or so depending on rice ( I do not cook rice fully at this point )
Icrease heat to high.
Add 1 cup mixed oriental vegetables ( red/green/yellow peppers and white onions. I use frozen naturally fresh would be better )
Add 1 cup corn white or yellow ( same deal I use frozen fresh would be better)
While this is heating back up....
Add fish and cover on high heat till cover gets hot and is steaming, turn off heat and allow to heat soak for 5 minutes or so.
Break up and stir in fish to preferance, plate, add dressing and serve.
Now what I do is add the Mango Chipolte dressing to each serving as I eat it this keeps the flavors a lot more intact later in the week.
Macros,
Protein, 370gms... Corrected from original post date...see below
Carbohydrates, 170 gms... Corrected from original post date...see below
Fat (95% is from olive oil) 40gms
If you seek more carbs simply increase rice content.
If you seek less fat simply reduce the olive oil.
Niether method will disturb taste, this is just the balance of macros I seek, since for myself its always easy to find the carbs from other sources so I really enjoy the fact that it is so protein rich while being low in carbs.
Enjoy!!
FFM
PS When I ran the macros I accdently put in the rice as 1 cup cooked not 1 cup raw so naturally the carbs were about a quarter of what they should have been. Sorry for anyone who did not catch my error...I was wondering how the hell the carbs were so low :-)
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