Properties :

This grilled fish with vegetables is a powerhouse of nutrition, offering a balanced combination of essential nutrients. Fish, particularly varieties like salmon or dorado, is an excellent source of high-quality protein, rich in omega-3 fatty acids, which are crucial for heart health, reducing inflammation, and supporting brain function. The vegetables, such as broccoli, carrots, and green beans, provide an abundance of vitamins (like vitamin C, vitamin A, and folate), minerals (such as potassium and magnesium), and fiber, all of which contribute to improved digestion, immunity, and overall well-being. The addition of olive oil provides healthy monounsaturated fats, which support healthy cholesterol levels and contribute to skin health. This dish is also rich in antioxidants due to the colorful vegetables, which help combat oxidative stress and promote a healthy aging process. It’s a low-calorie, high-protein, and nutrient-dense meal, making it an ideal choice for anyone looking to maintain a healthy lifestyle.

Ingredients :

Sea Bass : 2 Piece

Salmon Fillet- Tuna Fillet- Cod Fillet- Halibut Fillet- Trout Fillet- Tilapia- Mackerel- Red Snapper- Haddock- Barramundi- Sole- Swordfish-

Garlic : 3 clove

Olive Oil : 3 Tablespoon

Lemon Juice : 3 Tablespoon

Salt : as needed

black pepper : to taste

Paprika : 1/2 Teaspoon

turmeric : 1/2 Teaspoon

Broccoli : 1/2 Cup

Potato : 1 Piece

Carrot : 1 Piece

Green Beans : 1/2 Cup

Corn : 1/2 Cup

Dairy Butter : 2 Tablespoon

Grilled fish with delicious flavors and fresh vegetables – a healthy and tasty meal!

Recipe :

For 4 people

Step 1: Marinade the Fish

Massage the fish with garlic, olive oil, lemon juice, salt, pepper, and spices.
Let it rest in the refrigerator for 30 minutes.

Step 2: Cook the Fish

On the grill: Place the fish on a hot grill or special rack and cook for 10-15 minutes on each side, until the skin is crispy.
In the oven: Bake the fish in the oven at 200°C (392°F) for about 30 minutes.

Step 3: Prepare the Vegetables

Steam the vegetables or sauté them in a little butter and olive oil.
Season with salt, pepper, and paprika for flavor.

Step 4: Serve the Dish

Serve the grilled fish with the colorful vegetables and lemon slices on the side.

Enjoy your healthy and delicious grilled fish with vegetables!

Description:

When preparing and cooking this dish, it’s important to ensure the fish is properly marinated to enhance its flavor and tenderness. Allow the fish to rest in the marinade for at least 30 minutes to let the flavors soak in. When grilling or baking the fish, be mindful of cooking times to avoid overcooking, as fish can dry out quickly. A good rule of thumb is to cook the fish for about 10-15 minutes on each side on the grill or around 30 minutes in the oven at 200°C (392°F). For the vegetables, ensure they are not overcooked, especially if steaming, to retain their nutrients and vibrant color. If you are sautéing the vegetables, be careful not to use too much oil to keep the dish light and healthy. Also, remember that the type of fish you choose (whether salmon, dorado, or trout) will affect the overall taste and texture of the dish, so pick one that suits your preference. Lastly, always ensure the fish is fresh for the best taste and nutritional value.

Description of diets:

This dish is well-suited for several healthy diets due to its balance of protein, healthy fats, and vegetables. It is ideal for the Mediterranean diet, which emphasizes the consumption of fish, healthy fats, and plant-based foods. It also works well for gluten-free diets as it contains no gluten-containing ingredients. The meal is low-calorie and high-protein, making it a great option for those following low-calorie or high-protein diets. Additionally, it can be adapted for Paleo diets, as it contains whole foods that align with the principles of eating non-processed, nutrient-dense items. However, this meal is not suitable for a vegan or vegetarian diet due to the inclusion of fish, and it doesn’t fit into a ketogenic diet unless you make modifications, such as reducing the quantity of carbohydrates from the vegetables and increasing the fat content. For those following a DASH diet, which is focused on reducing sodium and promoting heart health, this dish is suitable as long as you use low-sodium seasoning and control the amount of added salt.