Como Fazer Peixe Grelhado Com Legumes

fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu provides a plant-based option, while canned fish is often more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, while vegetable oil is a cost-effective alternative.

paprika

🥗Healthier: smoked paprika

💰Cheaper: cayenne pepper

Smoked paprika adds flavor without added calories, while cayenne is often less expensive.

parsley

🥗Healthier: cilantro

💰Cheaper: dried herbs

Cilantro offers a fresh taste, while dried herbs are budget-friendly.

Thaw the frozen tilapia fillet in a container or plate overnight.

Prepare the vegetables by cutting broccoli into pieces and chopping 1 tomato.

Heat a non-stick skillet over high heat and add some olive oil.

Add the vegetables to the skillet and season with 2 crushed garlic cloves, salt, and black pepper.

Cook the vegetables on high heat for about 5 minutes until they are cooked and caramelized.

Dry the thawed tilapia fillet well with a paper towel.

Season the fish on both sides with salt and black pepper.

Heat the non-stick skillet over high heat again and add some olive oil.

Place the fish in the skillet and let it cook without moving it for 2 to 3 minutes until golden brown.

Using two spatulas, carefully flip the fish and let it brown on the other side as well.

To serve, place the cooked vegetables on a plate, sprinkle sesame seeds on top, and add the fish.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens