Baked Orata with Konjac Rice

Super low-carb, protein and fibre packed meal to get you ready for your summer bikini!

It has officially began, the season when we all start looking at the mirror with a critical eye, a whole long list of good intensions to improve our physic, loose some extra pounds and get fit for our summer shorts and bikini!

Well, let me tell you something: there is no secret diet or real fat burning miracle workout, the only way to get back in shape is to be in a caloric deficit. This can be achieved by reducing calories (AKA, eat less!) and increasing calories expenditure (AKA, move more!).

Eat less does not mean starvation though. In fact, it means to eat better, calorie dense and nourishing foods which will satisfy and keep you full longer, rather than processed, empty calories which will make you more hungry and increase your cravings.

I find that a good way to loose a few pounds with not too much effort is to do what is called: carb cycling. Carb cycling it’s not a diet, but a way of managing your macros, where you alternate between low-carb days and high-carb days.
You will be in a caloric deficit when on low-carb days and in maintenance on high-carb days.

Today’s recipe is great for those LOW-CARB days! It’s high in protein, which will keep you full longer, fibres and very, very low in carbs!

I am using konjac rice, which basically has ZERO calories (no carbs, no fat and no protein). It is just made of indigestible fibres whose function is JUST to make you feel full.

Ingredients (serves 1):

  • 2 (about 300 g) fresh orate fillets (skin on)
  • 1 pack (200 g) drained konjac rice
  • 1/2 cup cooked green peas
  • 2 tbsp extra virgin olive oil
  • salt and ground black pepper
  • chopped parsley
  • 1/4 lemon
  • 1/4 chopped onion

Pre-heat your oven at 180 C. In a baking tray layered with parchment paper place the fish fillets skin down, season with salt, pepper, drizzle of olive oil, chopped parsley and bake for 15 min.

Meanwhile in a skillet heat up 1 tbsp of extra virgin olive oil, sauté’ the chopped onion until soft. Add the drained and rinsed konjac rice, season with salt and pepper and cook on low heat for 5-10 min. Remove from the stove and stir in some fresh chopped parsley.

Place the rice into a serving plate, lay the fish fillet on top, drizzle some extra EVO and squeeze some fresh lemon juice and serve it right up!

Light, flavourful and nutritious meal ready in less than 30 min.



About the author:

An Italian living in China with a strong passion for cooking! Browse my 'left-overs' session for many tasty grub!. Follow her on Twitter / Facebook.