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How to make fish fillet

 How to make fish fillet

In this article, we will learn about a recipe for preparing fish fillets in a healthy way.

Ingredients for preparing fish fillet

How to prepare fish fillets in an easy and simple way:

  • 4 pieces of medium size fish fillet.
  • 3 tablespoons of salted or unsalted butter (to taste).
  • Juice and zest of one lemon.
  • 1/2 teaspoon salt (you can increase the amount of salt to taste).
  • 1 teaspoon of paprika.
  • 1 teaspoon garlic powder
  • 1 teaspoon of onion powder.
  • 1/4 teaspoon ground black pepper.
  • 3 tablespoons of olive oil.
  • Fresh basil or parsley leaves.
  • A few slices of lemon.

Steps to prepare fish fillet

  1. Wipe all ends of the fish fillet with a paper towel in order to remove the excess water from the fish, as this step is important in order to give the fish fillets a beautiful brown color.
  2. Mix butter, lemon juice, lemon zest, and salt in a bowl.
  3. Mix salt, paprika, garlic powder, onion powder, and black pepper in another bowl.
  4. Add the mixture of spices from the inside of the bowl to the fish, making sure to place it on all sides of the fish.
  5. Place the olive oil in a frying pan and heat it over medium heat.
  6. Place the fillet pieces inside the skillet until each side is well cooked and the fillet pieces are golden on the outside and slightly stiff on the inside.
  7. When the fish turns golden add a little lemon sauce and butter to the fish and save the rest for serving time.
  • Be careful not to cook the fish to high temperatures and for a long time, as this fish loses its delicious and distinctive taste.
  • You can add more salt and pepper if desired.
  • Serve the fish fillet with the remaining sauce of lemon, basil, parsley, and lemon slices.

Nutritionist's notes

  • The dish is healthy as it is low in fat and high in protein.
  • Fish and seafood are a rich source of calcium, iodine, and phosphorous, and these minerals are important for healthy bones and teeth.
  • Seafood is generally a source of Vitamin A, D, and B12.
  • This recipe contains omega-3 and a group of antioxidants important for immunity to the body
  • Try to reduce the amount of salt in the recipe to avoid fluid retention, and it is recommended to use fresh fish instead of frozen because it contains a higher nutritional value.

Fish fillet and diabetics

The general recipe is low in cholesterol and fat and also with a low amount of carbohydrates, so it is possible to eat one full meal of it without remorse, especially for a diabetic patient with the proper functioning of the kidneys
Fish is one of the beneficial components for diabetics, as fish contains omega-3, which helps reduce harmful fats in the body.

Fish fillet and heart patients

For heart patients, the dish is well cooked, so they can enjoy it.
Omega-3s are known to have many benefits for heart patients in fighting cholesterol and fighting atherosclerosis
It is advisable to reduce the amount of butter in the recipe for heart patients or replace it with olive oil.

Fish fillet and pregnant women

Fish and seafood are a rich source of calcium, iodine, and phosphorous, and these minerals are important for the health of your bones and teeth and the formation of them in your fetus.
In general, seafood is a source of vitamins A, D, and B12, which are very important for your health and the health of your fetus.
Rich in omega-3, which research has proven important for mental activity

Nutritional values ​​per serving

  • Calories 334 kcal
  • Protein 16.5 grams
  • Total fat is 28.9 grams
  • Total carbohydrates 4.2 grams
  • Dietary fiber 0.8 g
  • Sodium is 295 milligrams
  • Cholesterol 23 milligrams