Top Health Benefits of Pan-Seared Fish Fillet with Vegetables You Need to Know

This dish is a powerhouse of essential nutrients. The white fish fillets provide a high-quality protein source, essential for muscle growth and repair, while also being low in calories and rich in omega-3 fatty acids, which support heart health. The colorful bell peppers, carrots, and onions are loaded with antioxidants, vitamins A and C, and fiber, which promote a strong immune system and aid digestion. Olive oil and butter add healthy fats that enhance nutrient absorption and provide a satisfying taste.

Ingredients :

Cod Fillet : 500 g

Bell Pepper : 2 Piece

Onion : 1 Piece

Carrot : 2 Piece

Garlic : 2 clove

Olive Oil : 4 Tablespoon

Lemon : 2 Piece

Salt : as needed

black pepper : to taste

Paprika : 1 Teaspoon

Butter Oil : 2 g

A delicious and healthy combination of grilled fish with colorful vegetables, packed with aroma and flavor.

Recipe :

For 2 people

Step 1: Prepare the Vegetables

Chop the bell pepper, onion, carrot, and garlic into small pieces.
Heat some olive oil in a pan.
Sauté the vegetables with salt, pepper, and paprika for about 5-7 minutes.

Step 2: Cook the Fish

Season the fish with salt, black pepper, garlic powder, and a bit of lemon juice.
Heat some butter or olive oil in a non-stick pan.
Cook the fish for 3-4 minutes on each side until golden brown.
Alternatively, bake it in the oven at 180°C (356°F) for 15-20 minutes.

Step 3: Serve the Dish

Place the sautéed vegetables on a plate.
Lay the grilled fish on top of the vegetables.
Add a few lemon slices on the side and sprinkle some fresh parsley if desired.

Enjoy your meal!

Tips and Tricks for Making the Perfect Pan-Seared Fish Fillet with Vegetables

To achieve the best flavor and texture, ensure the fish is properly seasoned and marinated for at least 10 minutes before cooking. Use a non-stick pan or a well-greased baking sheet to prevent sticking. When sautéing vegetables, avoid overcooking to retain their crunchiness and nutrients. If frying the fish, use moderate heat to get a crispy golden crust while keeping the inside tender. Always use fresh lemon juice to balance the flavors and enhance the dish’s overall taste.

Nutritional Information and Diet Compatibility of Pan-Seared Fish Fillet with Vegetables

This meal is suitable for Mediterranean, Paleo, High-Protein, Gluten-Free, and Low-Calorie diets due to its balance of healthy fats, lean protein, and nutrient-dense vegetables. It can also fit into a Ketogenic diet if you reduce or omit carrots to lower the carbohydrate content. However, it is not suitable for Vegan or Vegetarian diets as it contains fish. Those following a DASH diet can enjoy this dish by reducing added salt and opting for herbs and spices instead.