Continental Grilled Fish Meal | Herb Rice & Sauteed Veggies | Grilled Fish With Lemon Butter Sauce

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is lower in saturated fat.

fish fillets

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based protein option.

Cut the tilapia fish filet into half.

In a bowl, combine 1 tbsp olive oil, juice of half a lemon, salt, pinch of black pepper, 1/4 tsp garlic powder, 1/4 tsp smoked paprika, and 1/4 tsp mixed herbs to make a marination sauce.

Coat the marination sauce on both sides of the fish filet and let it rest for half an hour.

In a bowl, prepare colorful blanched vegetables: broccoli, potato cut into long strips, cauliflower, beans, and carrot strips, along with yellow and red bell peppers cut into julienne.

Heat a pan and add 1 tbsp olive oil. When hot, add 3 large minced garlic cloves and sauté until golden brown and aromatic.

Add the steamed vegetables and red and yellow bell peppers to the pan and stir for a few seconds.

Season the veggies with salt, a pinch of black pepper, and 1/4 tsp mixed herbs, and stir for another 2 minutes until cooked well. Turn off the flame.

In a grill pan, heat 1 tsp olive oil and brush it on all sides of the pan. When hot, place the marinated fish filet in the pan on medium flame.

After about 2 minutes, gently flip the fish filet and cook for another 2 minutes until grilled well with grill marks. Remove and set aside.

In a separate pan, add a small cube of Amul garlic and herb butter and let it melt. Add 5 to 6 large minced garlic cloves and sauté until golden brown and aromatic.

Add steamed rice to the garlic-infused butter and mix well. Season with salt, 1/4 tsp black pepper, 1/2 tsp mixed herbs, and finely chopped parsley, and mix again.

For the lemon butter sauce, heat 1/3 cup butter in a pan. Once melted, add 1 tbsp minced garlic and sauté until golden brown.

Add 2 tbsp lemon juice to the butter and let it simmer for a few seconds. Season with a pinch of salt, a pinch of black pepper, 1/4 tsp mixed herbs, and finely chopped parsley, and allow to simmer for a few seconds.

To serve, place the garlic herb rice on one corner of the plate, add the sautéed veggies, then the grilled fish filet, and generously pour the lemon butter sauce on top of the fish.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens