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September 1, 2011

Thursday Recipe: YUMMY Fat-loss Friendly Fish Dish

By Emily Saunders

We all know that fish is an awesome source of lean protein and omega 3 fatty acids and that we should eat lots of it, right?  I love fish and always have.  My Dad is an avid fisherman and I love learning about the various methods of catching, cleaning and preparing various species.  However, I can honestly say that I typically do not enjoy fish that I prepare myself.  Additionally, in my opinion there are few things worse than reheated fish and I must say that many of my nutrition clients agree.  One of the most common questions I hear is, “what are some new ways to make fish?” because they too are getting bored.

So, aside from eating all of my “fish meals” out, eating strictly low-sodium canned tuna, or attempting to disguise fish in a blended shake (yes I know, gross!!), I have found that I love this quick and easy one dish dinner.  It is quite tasty takes less than 5 minutes to prepare before popping it into the oven.  Better yet all you have to do is plop it on a plate when it comes out of the oven.  Hope you enjoy! :)

2-3 cups raw spinach or other leafy greens (swiss chard, kale, beet greens etc)
20 asparagus spears
12 oz white fish or salmon
1/8 tsp. black pepper, or more to taste
Tiny sprinkle of sea salt
Juice of one small orange
1 clove minced garlic
1 tsp fresh peeled ginger or ½ tsp. powdered ginger


  • Preheat oven to 375 degrees.
  • Lay spinach on a large piece of aluminum foil (with all ends turned up to prevent spills) on a baking sheet and top with asparagus spears and fish.
  • Mix together the orange juice and spices and pour over top of fish
  • Place another piece of foil over top the mixture and roll ends together to make a sealed pack
  • Bake in the oven for 18-22 minutes.  Allow to cool and poke holes in the top to release steam


Related: JillFit Pre-Contest Nutrition & Recipe EBook

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