How to make fish fillet



How to make fish fillet

In this article, we will learn about a recipe for healthily preparing fish fillets.

Ingredients for making fish fillets

How to prepare fish fillets easily and simply.

  • 4 pieces of medium-sized fillet.
  • 3 tablespoons of salted or unsalted butter (to taste).
  • Juice and zest of one lemon.
  • 1/2 teaspoon of 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 lemon slices.


Steps to prepare fish fillets

  1. Wipe all sides of the fish fillets with a paper towel to remove excess water from the fish. This step is important to give the fish fillets a beautiful brown color.
  2. Mix the butter, lemon juice, lemon zest, and salt in a bowl.
  3. Mix the salt, paprika, garlic powder, onion powder, and black pepper in another bowl.
  4. Add the spice mixture inside the bowl to the fish, taking care to spread it all over the fish.
  5. Put the olive oil in a frying pan and heat it over medium heat.
  6. Place the fillets inside the skillet until they are well cooked on each side and the fillets are golden on the outside and a little tough on the inside.
  7. When the fish turns golden, add a little lemon-butter sauce to the fish and reserve the rest for serving time.
  8. Be careful not to cook fish at high temperatures for a long time, as this fish loses its delicious and distinctive taste.
  9. More salt and pepper can be added if desired.
  10. Serve the fish fillet with the remaining lemon sauce, basil, parsley, and lemon slices.

Nutritionist's notes

  • The dish is healthy as it contains a low amount of fat and a high amount of protein.
  • Fish and seafood are a rich source of calcium, iodine, and phosphorous, 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 that are important for the body's immunity
  • Try to reduce the amount of salt in the recipe to avoid fluid retention. It is also recommended to use fresh fish instead of frozen because of its higher nutritional value.

Fish fillets and diabetics

  • The recipe is generally low in cholesterol and fat, as well as a small number of carbohydrates, so it is possible to eat one full meal of it without remorse, especially for a diabetic patient with healthy functioning of the kidneys
  • Fish is one of the beneficial ingredients for diabetics, as fish contains omega-3, which helps reduce harmful fats in the body.


Fish fillets and heart patients

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


Fish fillet and pregnant women

  • Fish and seafood are a rich source of calcium, iodine, and phosphorous. These minerals are important for the health of your bones and teeth, and for the formation of your fetus.
  • Seafood, in general, 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 to be important for mental activity

Nutritional values ​​per serving

Calories334 calories
protein16.5 g
total fat28.9 grams
Total carbohydrates4.2 g
dietary fiber0.8 g
sodium295 milligrams
cholesterol23 milligrams