Sheet-Pan Mustard Fish
Pike perch brushed with mustard, orange juice, and ginger, roasted with broccoli and zucchini. Serve over brown rice for a bright one-pan supper. 2 portions, 25 min, 455 kcal and 39.6 g protein per portion. GLP-1 Meal Score 81/100 (A, Great).
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These recipes are education, not medical advice. Nutrition is per portion and estimated from the ingredients; your own tolerance, dose and care plan belong with your clinician.
The short version.
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Sheet-Pan Mustard Fish scores 81/100 (A, Great) on the GLP-1 Meal Score. One portion gives 455 kcal, 39.6 g protein and 5.4 g fiber.
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What helped: high protein for the calories, lower sugar, lower sodium. What cost points: not much fiber for the carbs.
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It makes 2 portions in 25 min, and the app files it under high protein, high fiber. Ingredient amounts are for the whole recipe; nutrition is for one portion.
The GLP-1 Meal Score shown is the app's own score for this recipe, computed from its nutrition when the recipe catalog was built. It describes the food, not how you will feel after a dose.
Nutrition.
| Per portion | Amount |
|---|---|
| Calories | 455 kcal |
| Protein | 39.6 g |
| Fiber | 5.4 g |
| Carbohydrate | 55 g |
| Sugar | 6.9 g |
| Fat | 6.9 g |
| Saturated fat | 1.2 g |
| Sodium | 160 mg |
8.72 g protein per 100 kcal. No tracked allergen marked as present. Estimates from the ingredients, not lab values.
Ingredients, makes 2 portions.
- 130 g Brown Rice
- 1 Zucchini
- 1 tsp Olive Oil
- Salt and Pepper, to taste
- 1 tbsp Mustard
- ½ tsp Ground Ginger
- 300 g Pike Perch Fillet (Zander Fillet)
- ½ Head of Broccoli
- 2 tbsp Orange Juice, freshly squeezed
How to make it.
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Heat the oven to 200°C / 395°F.
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Cook the rice as directed on the package.
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Meanwhile, break the broccoli into florets and cut the zucchini into sticks.
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Toss the vegetables with olive oil, salt, and pepper; set aside.
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Stir together the mustard, orange juice, and ground ginger.
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Lay the pike perch fillet in a casserole dish (10 x 7 in. / 25.5 x 16.5 cm), brush with the marinade, and scatter the vegetables over the top.
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Roast about 15 minutes, then plate with the rice.
Log it in one tap.
This recipe is in the GLP AI Recipes tab with the same score, nutrition, ingredients and steps. Tap Log it to save a portion, heart it to keep it, or use the basket to add its ingredients to the in-app grocery list. Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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Sheet-Pan Mustard Fish — FAQs.
Is sheet-Pan Mustard Fish a good meal on a GLP-1?+
In GLP AI's recipe catalog, sheet-Pan Mustard Fish scores 81/100 (A, Great) on the GLP-1 Meal Score. One portion gives 455 kcal, 39.6 g protein and 5.4 g fiber. What helped: high protein for the calories, lower sugar, lower sodium. What cost points: not much fiber for the carbs. No GLP-1 label bans a specific food; how any meal sits with you is personal and can change with your dose.
How much protein is in sheet-Pan Mustard Fish?+
39.6 g per portion, with 5.4 g fiber, 55 g carbohydrate, 6.9 g sugar and 6.9 g fat (1.2 g saturated). The recipe makes 2 portions; ingredient amounts are for the whole recipe and nutrition is for one portion.
Can I eat sheet-Pan Mustard Fish on shot day or when I feel nauseous?+
It is not one of the recipes the app files under shot day or nausea days (those are gentle, cold, no-cook or low-odor dishes). On a rough day, the Shot day and Nausea days lists on the recipes hub are the better starting point.
How long does sheet-Pan Mustard Fish take?+
25 minutes, and it is rated easy. Batch-cook it and keep portions for days when cooking is too much.
Does sheet-Pan Mustard Fish contain common allergens?+
The catalog marks none of the eleven tracked allergens (dairy, gluten, wheat, eggs, peanuts, tree nuts, soy, sesame, fish, shellfish, red meat) as present. Check the ingredient list for your own needs.
How do I log sheet-Pan Mustard Fish in GLP AI?+
Open the Recipes tab, find the recipe and tap Log it; the app saves the portion with its nutrition and GLP-1 Meal Score. You can also photograph your plate or type what you ate and the app scores that version.
Is GLP AI free?+
Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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Every recipe in the app carries its GLP-1 Meal Score, and so does every meal you log.