Summer is in full swing, and most of us want to throw caution to the wind once in a while and stray from our lean diets. Here’s a very cool and unusual—but very tasty—way to enjoy that fried feel without the calories and harmful fats.
You will need nonfat cooking spray, one piece of your favorite white fish, a cup of bran flakes, organic virgin coconut oil and two cups of kale.
Spray a frying pan evenly with nonfat cooking spray. Preheat the pan on low heat for a few minutes while you lightly cover the fish with coconut oil. Crush the bran flakes into little bits on a plate. Dip the fish generously front and back in the bran flakes. Cook it evenly on both sides until the fish is solid white inside—about 10 minutes. In the last five minutes of cooking the fish, arrange the kale around it in the pan, and let it cook until the kale becomes a little softer.
The coconut oil caramelizes the bran flakes, creating a breading and an oh-so-yummy taste. Combined with the kale, it’s a delicious blend of hearty and sweet—perfect for summer!
This recipe contains 360 calories, 14 grams of fat (medium chain fatty acid), 23 grams of carb and 26 grams of protein. Add a drizzle of soy sauce for an extra splash of flavor!
Editor’s note: Ninette Terhart is a multi-award-winning bodybuilder and fitness and wellness coach based in Los Angeles.