AuthorNutrition Bangla AuthorCategoryFish, Indian, Keto, Non-VegetarianDifficultyIntermediateThis meal is high in protein, low in carbs, and full of vitamins, minerals, and antioxidants from the vegetables.
Preheat a grill pan over medium heat.
Brush the fish fillet with Mustard oil and rub with minced garlic, salt, and pepper.
Drizzle with lemon juice and add herbs if desired.
Grill the fish for about 3-4 minutes on each side (cooking time may vary depending on the thickness of the fillet) until it’s cooked through and has nice grill marks.
Heat mustard oil in a non-stick pan over medium heat.
Add the carrots, zucchini, broccoli, and bell pepper.
Saute for 3-5 minutes or until the vegetables are tender-crisp.
Season with salt and pepper to enhance the taste.
Serve the grilled fish alongside the sauteed vegetables.
1 servings
1 Plate
- Amount per serving
- Calories244
- % Daily Value *
- Total Fat 15g20%
- Saturated Fat 4.7g24%
- Monounsaturated Fat 5.8g
- Polyunsaturated Fat 3.9g
- Cholesterol 61mg21%
- Sodium 36.91mg2%
- Total Carbohydrate 4g2%
- Dietary Fiber 3.1g12%
- Protein 22g
- Vitamin A 376mcg42%
- Vitamin C 46.9mg53%
- Calcium 48.23mg4%
- Iron 1.5mg9%
- Potassium 571mg13%
- Vitamin D 1.7mcg9%
- Vitamin K 33.4mcg28%
- Folate 1169mcg293%
- Zinc 0.7mg7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
Preheat a grill pan over medium heat.
Brush the fish fillet with Mustard oil and rub with minced garlic, salt, and pepper.
Drizzle with lemon juice and add herbs if desired.
Grill the fish for about 3-4 minutes on each side (cooking time may vary depending on the thickness of the fillet) until it’s cooked through and has nice grill marks.
Heat mustard oil in a non-stick pan over medium heat.
Add the carrots, zucchini, broccoli, and bell pepper.
Saute for 3-5 minutes or until the vegetables are tender-crisp.
Season with salt and pepper to enhance the taste.
Serve the grilled fish alongside the sauteed vegetables.