Thrive Zone Academy · ThriveZone Meal
Fish, Lentil & Potato Bowl
Lean fish with lentils, potatoes and greens — very high in protein, low in fat, with a solid carb base.
Nutrition per serving
51 g
Protein
62 g
Carbs
7 g
Fat
515
kcal
Base macros without optional extras. Lentils and potatoes weighed cooked, fish weighed raw. Values approximate.
Ingredients
- White fish or cod, raw weight180 g
- Lentils, cooked150 g
- Potatoes, cooked150 g
- Spinach or greens80 g
- Olive oil5 g
- Lemon juice1–2 tbsp
- Mustard1 tsp
- Parsley, salt, pepperto taste
How to make it
- If the potatoes are raw, cube them and cook in salted water for about 12–15 min.
- Rinse and drain the lentils.
- Season the fish with salt, pepper and a little lemon juice.
- Cook the fish in a non-stick pan over medium heat for about 3–4 min per side.
- Add the potatoes, lentils and greens to a bowl.
- Whisk the olive oil, lemon juice, mustard, salt and pepper into a dressing.
- Fold it through, set the fish on top and serve with parsley.
🌱 Provides
Lean protein, iron and potassium. Lean protein from the fish, iron and fibre from the lentils, potassium from the potatoes.
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