Healthy White Fish with Brown Rice & Veggies

Healthy White Fish with Brown Rice & Veggies

Fish is a great source of omega 3’s and lean protein to help you tone up. Served with veggies and on a bed of rice, this makes a delicious and filling meal that will keep you low in calories.

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 203 kcal


  • 4 fillets white fish
  • 2 teaspoons olive oil
  • 2 lemon
  • Seafood seasoning
  • Paprika
  • 1 red bell pepper, cut into bite-sized chunks
  • 1 cup broccoli florets
  • 1 1/3 cup brown rice, cooked
  • 4 Tablespoons salsa


  1. Preheat broiler and grease your broil pan with the olive oil.

  2. Place the fillets and bell pepper in the pan and squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.

  3. Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.

  4. Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

  5. Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.