Baked Haddock with Brown Rice & Steamed Green Beans

Muscle Building Post Workout Meal!

by Cliff_Bouvier - October 29th, 2013

White fish such as haddock are rich sources of protein which are the building blocks of muscle tissue and consequently critical for muscle growth. Fish also contains Omega 3-fatty acids, minerals such as calcium, potassium, and magnesium as well as vitamins A, D, B6 and B12.

These nutrients play various roles in ensuring proper functioning of your body. The Omega 3-fatty acids in haddock can help prevent tumors from forming, relieve inflammation and pain, stimulate brain function, lower bad cholesterol levels, prevent heart disease and help treat respiratory diseases. The minerals are vital for keeping our kidneys working properly and the vitamins are excellent for nourishing and protecting the nervous system, building healthy bones and preventing eye diseases. 

After an intense workout, it is very important that you fuel your body with the nutrients it needs to replenish energy and rebuild muscle. You can’t go wrong with this balanced meal recipe consisting of lean protein, complex carbohydrates and fiber.

Image title

Nutritional Facts

Serving Size: 4 ounces Haddock, 1 cup Rice and 1 cup Green Beans

  • Calories: 427

  • Protein: 45.2 grams

  • Carbs: 95 grams

  • Fat: 8.5 grams

Cooking Instructions


  • 16 ounces Fresh Haddock Filets

  • 1 teaspoon Fresh Lime Juice

  • 1 teaspoon Low Fat Mayonnaise

  • ¼ teaspoon Onion powder

  • ¼ teaspoon Black pepper

  • ½ cup Bread Crumbs

  • 4 teaspoon butter or margarine

  • 4 cups fresh Green Beans (steamed)

  • 4 cups cooked Brown Rice (cooked as directed on package)


  1. Pre-heat oven to 450 degrees. Spray oven safe dish with light non-stick cooking spray.

  2. In small bowl, mix Lime Juice, Mayonnaise, Onion powder and Pepper together and spread on fish. Sprinkle with Bread Crumbs and drizzle with melted Butter or Margarine.

  3. Bake 20 minutes or until Flaky. Garnish with fresh parsley and lime wedges. Serve with Brown Rice and Steamed Green Beans.

  4. Enjoy!

So there you go! An easy meal to prepare for high protein and carbohydrate diet that is low in fat. Nothing beats the taste of a fresh filet and some crisp steamed green beans accompanied with some heart healthy brown rice (45 grams of carbs)! If you want to reduce the carbohydrates, then choose a small garden salad (2.5 grams) or baked sweet potato (27 grams) instead.

If this recipe helped you and you'd like to learn more ways to maximize your results, SIGN-UP for the Platinum Membership today!

Share this recipe on: