Grilled Fish with Sautéed Vegetables
This grilled fish dish, served with a side of sautéed vegetables, is a simple, healthy, and balanced dinner option. It’s rich in protein and loaded with essential nutrients, making it ideal for a clean, satisfying meal after a long day.
Equipment
- Grill pan or non-stick skillet
- Mixing Bowl
- Spatula
- Chopping board
- Knife
Ingredients
For the Fish:
- 2 fillets white fish e.g., tilapia, basa, or any local variety
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic minced
- 1 teaspoon oregano dried
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Vegetables:
- 1 medium zucchini sliced
- 1 medium bell pepper sliced
- 1 medium carrot julienned
- ½ cup broccoli florets
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- Fresh parsley chopped (for garnish)
Instructions
Marinate the Fish:
- In a mixing bowl, combine olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.2 tablespoons olive oil, 2 tablespoons lemon juice, 2 cloves garlic, 1 teaspoon oregano, 1/2 teaspoon salt, 1/2 teaspoon black pepper
- Add the fish fillets to the bowl and coat them well with the marinade. Let them marinate for at least 10 minutes while you prepare the vegetables.2 fillets white fish
Prepare the Vegetables:
- Wash and slice the zucchini, bell pepper, carrot, and broccoli.1 medium zucchini, 1 medium bell pepper, 1 medium carrot, 1/2 cup broccoli florets
- In a separate bowl, toss the vegetables with olive oil, salt, and pepper.1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper
Grill the Fish:
- Heat a grill pan or non-stick skillet over medium-high heat.
- Add the marinated fish fillets to the pan and cook for 3-4 minutes on each side until golden brown and cooked through.
- Remove the fish from the pan and set it aside.
Cook the Vegetables:
- In the same pan, add the prepared vegetables.
- Sauté for 5-7 minutes until the vegetables are tender but still slightly crisp.
Serve:
- Plate the grilled fish and vegetables.
- Garnish with freshly chopped parsley and a slice of lemon for added flavor.Fresh parsley
- Serve hot.
Notes
For added flavor, sprinkle some red chili flakes or paprika on the fish before grilling.
You can substitute the fish with salmon, mackerel, or any firm fish of your choice.
Adjust the cooking time based on the thickness of the fish fillets.
You can substitute the fish with salmon, mackerel, or any firm fish of your choice.
Adjust the cooking time based on the thickness of the fish fillets.
Nutrition
Calories: 417kcalCarbohydrates: 15gProtein: 37gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 85mgSodium: 1309mgPotassium: 1123mgFiber: 5gSugar: 7gVitamin A: 7328IUVitamin C: 124mgCalcium: 86mgIron: 2mg
Ingredient Costs: Cost of Recipe by Ingredient Measurements
Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases
Tried this recipe?Let us know how it was!
