Fish dinner under 350 calories

Calorie counting is challenging to do on a long-term basis. The secret, according to Artichoke Hart (New York Fried, 2019, Sunao) is to not change what you eat; just eat less of it. Okay, that works with some foods but then you get sick of that and need to feel full.

Fish is a great way to do that. Low in calories, fish can be fancied up to taste great, and when accompanied with lots of veggies, can be very filling too.

This recipe uses any flat fish (flounder, sole, cod, etc.) and has a mouth-watering taste when coated with the simple but flavourful sauce.


1 lb fish filets (flat fish: sole, flounder, snapper, cod)
1 tbsn dijon mustard
1 tbsn low cal Miracle Whip
panko breading (about 1/2 cup)
1 cup cauliflower rice
2 heads broccoli
1 tbsn olive oil
1 tbsn white balsamic condiment
1/2 tbsn butter


Heat oven to 350 degrees.

Mix mustard and Miracle Whip together. Coat the fish on top.

Coat fish with 1/2 cup of panko bread crumbs per filet.

Put in oven on middle rack for 10 minutes.

Meanwhile, saute the broccoli in oil. Don’t burn. Also saute cauliflower rice in 1/2 tablespoon of butter and after a minute, add the balsamic and mix in. Keep warm.

After 10 minutes, turn oven to broiler and cook for a further 3 minutes or until the panko is browned.

Serves two.

This and other recipes occasionally pop up in the Artichoke Hart series (available here), or the London Cartwright series (available here). Both chefs are fictional… the dishes are not.


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