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 kimmy Published: September 16, 2015

  • Yield: 2 Servings
  • Prep: 10 mins
  • Cook: 20 mins
  • Ready In: 30 mins

Calories: 303 | Fat: 23.8g | Protein: 20.2g | Carbs: 5.7g | Fibre: 1.7g | WW Points: 8



  1. 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.
  2. Cut the fish into bite size pieces and place on top of the spinach in a single layer.
  3. Arrange the blanched asparagus between the fish and sprinkle with spring onions.
  4. Whisk the cream, zest and seasoning together and pour over the fish and veg.
  5. Gently crack the eggs one by one over the fish and veg and sprinkle with the remaining Parmesan making sure you cover the eggs.
  6. Bake uncovered for 20 minutes or until golden and the eggs are set.
  7. Sprinkle with the lemon zest and chopped chives. Serve immediately.