Blog Meal Plan Baked Fish with Spinach, Brown Rice and Salad Baked Fish with Spinach, Brown Rice and Salad

Baked Fish with Spinach, Brown Rice and Salad

30 min Lactose free Dinner Dairy freeGluten freeHigh proteinLactose free
Baked Fish with Spinach, Brown Rice and Salad

If you’re allergic to dairy products, substitute soft cheese for lactose-free cheese. If you have allergy to gluten, switch to gluten-free bread. If you suffer from allergy to nuts, try sesame or chia seeds. Learn more about alternative ingredients.


  • Red onion - 30 g (0.3 whole)
  • Spinach - 30 g (1 cup)
  • Chia seeds - 5 g (2 tsp)
  • Olive oil - 10 ml (2 tsp)
  • Tomato - 50 g (0.5 whole)
  • Almond - 20 g
  • Brown rice, cooked - 120 g
  • Nutmeg - 0.3 g (1 pinch)
  • Broccoli - 100 g
  • Mustard - 5 g (1 tsp)
  • Dill - 5 g (1 tbsp)
  • Red cabbage - 100 g (1 cup)
  • Halibut fillet - 150 g
  • Salt and black pepper - 0.3 g (1 pinch)

How to make:

  1. Thinly slice the cabbage, fresh broccoli and onion. Chop the almond. Mix all the ingredients together, sprinkle with seeds
  2. Dressing: squeezed lemon juice, olive oil, salt and pepper
  3. Add salt and pepper to the halibut fillet, sprinkle it with nutmeg and spread mustard on it
  4. Chop the spinach and sauté it with oil and a pinch of salt. Put the spinach on the middle of the cooked fillet
  5. Roll the fillet up and tie it down with a thick string to keep the roll together
  6. Bake in the oven at 392°F for 20 minutes, before serving remove the string
  7. Cook the rice with two parts water and a pinch of salt for approximately 25 minutes, or according to the packet instructions

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