Bob Harper’s Roasted Fish Recipe

The ‘Biggest Loser’ trainer is a big fan of a fish-rich diet and this easy weeknight recipe.

Get more healthy eating tips from Bob Harper’s Skinny Rules book here and see more of his delicious recipes here.

Bob Harper’s Roasted Fish Recipe © iStockphoto/ThinkstockBob Harper’s Roasted Fish Recipe

IngredientsNumber of servings: 1

• 6 to 8 ounces tilapia, salmon, trout, bass (farmed), or cod fillet

• Salt and pepper to taste

• 3 large egg whites, beaten

• 2 sprays of olive oil


  • 1

    Place a small roasting pan in the oven and preheat to 450°F–500°F.

  • 2

     Season the fish on both sides with salt and pepper and any other spices you want to add.

  • 3

    Spray a piece of foil with olive oil and set the fish on it.

  • 4

    Plop the foil with the fish on the hot pan in the oven. Roast for 
8 to 10 minutes. No need to turn the fish; it will roast up nicely 
on the foil.

  • 5

    Take out the fish and let it sit for a minute.

Use to: 
Top a huge green salad or plate of roasted veggies, make a fish sandwich using lettuce “buns” and roasted tomato sauce, make a great soup by placing the fish in a huge bowl of canned low-salt chicken broth and veggies, or toss bite- size pieces with whole- wheat pasta and roasted tomatoes.

Nutrition Information: 
Nutrition Information (approximate per six ounces) 

165 calories, 30g protein, 0g carbs, 4g fat
Cod: 140 calories, 30g protein, 0g carbs, 1.1g fat

Salmon: 202 calories, 35g protein, 0g carbs, 5.8g fat
Tilapia: 198 calories, 32g protein, 0g carbs, 3.4g fat 
Trout: 140 calories, 30g protein, 0g carbs, 1.1g fat

From the Book, THE SKINNY RULES: The Simple, Nonnegotiable Principles for Getting to Thin by Bob Harper with Greg Critser. Copyright © 2012 by Bob Harper. Reprinted by arrangement with Ballantine Books, an imprint of The Random House Publishing Group, a division of Random House, Inc.  All rights reserved.

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