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This recipe is quick and easy, and uses just two pans or less. Bosh all the ingredients into the pan and let it cook itself! It’s also the perfect recipe for eating on a budget, as white fish fillets such as Basa (aka River Cobbler) and Pollock, are protein-rich and can be picked up dirt cheap.

This recipe is jam-packed with protein from the white fish, greek yogurt, liquid aminos and peanut butter. Protein is vital for repairing muscles and also has the added benefit of keeping you fuller for longer. Peanut butter (as well as being delicious) is protein packed, cheap and stuffed full of unsaturated fats. Buying Raw or Natural peanut butter means you can skip out on all the unwelcome added sugars and palm oils that plague so many of the supermarket brands.

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Servings: 1
Macros: Calories 509 kcal, Protein 62g, Carbs 27g, Fat 16g

  • 250g White Fish Fillet
  • Stir Fry Vegetable Mix
  • One and a Half Courgettes
  • 2 tbsp. Natural Peanut Butter
  • 60g 0% Greek Yogurt (I used TOTAL as it’s nice and thick)
  • 1 Garlic clove
  • Chilli Flakes
  • Liquid Amino’s (Or Soy Sauce, but this alters the macros)
  • 1 Tbsp Sweet Chilli Sauce (I used Morrisons NU ME Range)
  • Coconut Spray Oil

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  1. Pour boiling water over the white fish and allow to broil. In a separate pan spritz with the coconut oil spray, add the crushed garlic, chilli flakes, stir fry veg mix and then squirt over 2 tbsp of liquid aminos.
  2. Use a spiralizer to make the courgette into noodles, then heat them through with chilli flakes and more liquid amines in the microwave. Set aside.
  3. Heap the peanut butter into a microwavable dish, along with a tbsp of hot water, sweet chilli sauce, and microwave until melted. Then stir in the yogurt until it is thick but like a sauce.
  4. Plate up, spoon the sauce over the veg, place the fish on top and then drizzle with liquid aminos and chilli flakes.