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.
Baked White Fish and Eggs Recipe
By September 16, 2015Published:
- Yield: 2 Servings
- Prep: 10 mins
- Cook: 20 mins
- Ready In: 30 mins
- 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
- Preheat the oven to 400 deg.
In a large oven proof pot, heat the butter and add the spinach and cook until wilted. Remove from heat. and sprinkle the spinach with half of the cheese.
- Cut the fish into bite size pieces and place on top of the spinach in a single layer.
- Arrange the blanched asparagus between the fish and sprinkle with spring onions.
- Whisk the cream, zest and seasoning together and pour over the fish and veg.
- Gently crack the eggs one by one over the fish and veg and sprinkle with the remaining Parmesan making sure you cover the eggs.
- Bake uncovered for 20 minutes or until golden and the eggs are set.
- Sprinkle with the lemon zest and chopped chives. Serve immediately.