Baked White Fish and Eggs

By á-77268

Fish is an excellent source of high protein and other nutrients. Research over the past few decades has shown that the nutrients and minerals in fish, and particularly the omega-3 fatty acids found in pelagic fishes (costal/oceanic fish), are heart-friendly and can make improvements in brain development and reproduction.

Although eggs have received a bad rap in the past, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

So with all this said, this dish is a power house protein meal that is both filling and delicious.

Ingredients

• 2 tbsp butter
• 1 cup baby spinach
• 1/2 cup Parmesan grated
• 2 large Tilapia filet
• 1 cup asparagus spears blanched for 2 minutes
• 4 spring onions finely sliced
• 1 lemon zest
• 1 tbsp chives chopped

Preparation

Step 1

For further information please visit http://www.not-too-sweet.com/baked-white-fish-and-eggs/