Sibeti US

A grilled fish fillets will be a rich and healthy dish to share with the family, whether for Lent or any time of the day.

To cook a grilled fish fillets, you need to have the necessary utensils, for example, if you are going to use a griddle or a frying pan it is important that they have Teflon or are non-stick so as not to use oil. Remember to dry the product very well so that it does not stick when cooking.

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Preparation: 5 min | Cooking: 15 min | Total: 20 minutes

Serving: 4 servings | Difficulty: very easy

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Grilled fish fillets nutritional information

Each approximately 100-gram serving based on a 2,000-calorie diet contains:

• Energy 110 calories
• Fat 1.18 grams
• Carbs 0.24 grams
• Protein 22.73 grams

Necessary utensils:

• Nonstick skillet or griddle
• Turner

Easy and simple grilled fish fillets recipe

Ingredients

To cook the grilled fish fillets, you need the following:

• 4 clean white fish fillets
• 4 garlic finely chopped
• 4 tablespoons olive oil
• 4 lemons
• 2 sprigs of fresh parsley, finely chopped
• Salt and pepper to taste
• 1 tablespoon of oil only if the pan or griddle is not non-stick
• Green vegetable salad to accompany

Step by step to prepare and cook the grilled fish fillets

Step 1

Mix the garlic and parsley with olive oil, salt, pepper, and lemon to obtain a marinade. 

Step 2

Make a not very deep cut in the shape of a cross on the fillets and varnish with the marinade. 

Step 3

Marinate for 15 minutes. 

Step 4

In a very hot griddle or frying pan, cook the fish fillets for a maximum of 10 minutes. If the product has skin, cooking should start on this side. 

Step 5

Serve with vegetable salad. 

Gastronomic tip

Try to buy fish that is chilled or that is on a thick layer of fresh ice and that is not melting. Its smell has to be fresh and smooth; the eyes of the fish should be shiny, and the meat should snap back into place after being pressed. 

Nutritional tip

Fish is a food of low or moderate caloric value and its fat is rich in polyunsaturated fatty acids and essential fatty acids. It also contains Omega 3 and B vitamins.