A few pieces of white fish. (use any white fish. My favorite is Orange Roughy.)
Salt and pepper
Fresh squeezed lemon juice
Season the fish with salt, pepper, and a little bit of squeezed lemon juice and let it stand for 15-30 minutes to eliminate that “fishy” smell.
Pan fry it on both sides in a heated pan sprayed with oil for 5 minutes on each side, or until it browns.
In the meantime, mix 1 Tbsp. mustard and 1 Tbsp. squeezed lemon in a small bowl.
Remove the fish from the stove.
Weigh the cooked fish into protein portions that fit your food plan portions (mine is 4 oz per protein portion)
Top the fish with the mixed lemon and mustard while it is hot.
Repeat the same process for every protein portion: weigh it and top it with 1 Tbsp. mustard and 1 Tbsp. squeezed lemon mixed together.
Each portion is a complete protein: 1 protein, 2 Tbsp. condiment.
Please post your comments and feedback below.