Keto Grilled fish with sauteed vegetables

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cropped NB 4AuthorNutrition Bangla AuthorCategory, , , DifficultyIntermediate

This meal is high in protein, low in carbs, and full of vitamins, minerals, and antioxidants from the vegetables.

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Yields1 Serving
Prep Time15 minsCook Time20 minsTotal Time35 mins
Ingredients for Grilled Fish
 100 g Salmon fish fillet
 1 clove Garlic minced
 1 tsp Lemon Juice
 1 pinch Salt
 1 pinch Black Pepper Powder
 0.25 ml Mustard oil
 2 g Fresh parsley chopped
Ingredients For Sauteed Vegetables
 50 g Zucchini (Sliced)
 30 g Carrot (julienned)
 30 g Bell pepper (sliced, any color)
 30 g Broccoli
 0.25 ml Mustard oil
 1 pinch Salt
 1 pinch Black Pepper Powder
Directions For the Grilled Fish
1

Preheat a grill pan over medium heat.

2

Brush the fish fillet with Mustard oil and rub with minced garlic, salt, and pepper.

3

Drizzle with lemon juice and add herbs if desired.

4

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.

Directions For the Sauteed Vegetables
5

Heat mustard oil in a non-stick pan over medium heat.

6

Add the carrots, zucchini, broccoli, and bell pepper.

7

Saute for 3-5 minutes or until the vegetables are tender-crisp.

8

Season with salt and pepper to enhance the taste.

9

Serve the grilled fish alongside the sauteed vegetables.

Nutrition Facts

1 servings

Serving size

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

Ingredients for Grilled Fish
 100 g Salmon fish fillet
 1 clove Garlic minced
 1 tsp Lemon Juice
 1 pinch Salt
 1 pinch Black Pepper Powder
 0.25 ml Mustard oil
 2 g Fresh parsley chopped
Ingredients For Sauteed Vegetables
 50 g Zucchini (Sliced)
 30 g Carrot (julienned)
 30 g Bell pepper (sliced, any color)
 30 g Broccoli
 0.25 ml Mustard oil
 1 pinch Salt
 1 pinch Black Pepper Powder
Keto Grilled fish with sauteed vegetables
IngredientsDirections

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