Pan fried fish with lemon and mustard


A few pieces of white fish. (use any white fish. My favorite is Orange Roughy.)

Salt and pepper

Fresh squeezed lemon juice


Oil spray

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.

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