butter garlic fish

INGREDIENTS

• Fish Fillet boneless (Salmon/Basa/Surmai/Tuna etc.) – 500gm
• Crushed Black Pepper – 1.5 teaspoon (7.5gm) [For Marination]
• Salt – 1 teaspoon (5gm) [For Marination]
• Garlic Powder – 2 teaspoon [For Marination]
• Cornflour – 1.5 bowl [For Coating]
• Olive Oil – 4 tablespoon
• Butter – 3 teaspoon
• Fresh Garlic (finely chopped/crushed) – 2.5 teaspoon
• Pizza Oregano Spice Mix – 1.5 teaspoon
• Salt – 1/4^th teaspoon
• Parsley – 10 gm
• Refined Flour (Maida) – 1.5 teaspoon
• Lemon – 1

PROCESS

1. Wash the fish fillets and put them in a bowl. Add crushed black pepper, salt and garlic powder for marination and mix well. Keep aside for minimum 2 hours. (The more time you give to marination, the better it tastes)
2. Take a pan, add a little amount of olive oil, just enough to grease the pan. coat the marinated fish fillet in cornflour and sauté in the pan, covering it with a lid until cooked and crispy from both sides. You can also grill the fish, basting it with olive oil, in a griller, barbeque or an air fryer.
3. Take another pan, to it add 2 tablespoon olive oil, add 3 teaspoon butter to it and heat on low flame.
4. Add finely chopped/crushed garlic to it until it turns pink. add refined four to it and cook on light flame for a minute.
5. On lightest flame and add oregano spice mix, salt and parsley to it, mix for 30 seconds and turn the flame off.
6. Add half a lemon’s, fresh squeezed juice to it.
7. On hot pan seared fish apply this garlic butter sauce and serve hot.
8. Toast a garlic bread along (optional) and enjoy the meal.

BENIFITS OF EATING FISH

Eating fish twice a week, exhibits a wide range of health benefits. This quality makes it a valuable addition to any diet. Fish is rich in omega-3 fatty acids—especially DHA— which is an extremely healthy fatty acid required by our body. Fish supports brain development, enhances cognitive function, and may help reduce the risk of depression and age-related decline in mental health. It’s also a heart-healthy choice, helping lower, blood pressure, reduce inflammation, and protect against stroke and heart disease. Fatty fish such as salmon and mackerel are excellent sources of vitamin D, which boosts immunity and bone health. As they have high-quality protein, iodine, selenium, and B vitamins, they contribute to overall vitality. Regular consumption may improve sleep quality, support eye health, ease joint pain, and even promote longevity. With its nutrient density and low saturated fat content, fish is a smart, sustainable choice for both physical and mental well-being.

BENEFITS OF GARLIC AND PARSLEY

GARLIC is a powerful natural remedy packed with health benefits. Its key compound, allicin, provides strong antioxidant, anti-inflammatory, and antimicrobial effects. Regular consumption of garlic can boost immunity, lower blood pressure and cholesterol, support heart health, and help detoxify the body. It may also improve bone strength, enhance athletic performance, and promote gut health by encouraging beneficial bacteria. Whether raw or lightly cooked, garlic is a flavorful way to support overall wellness and longevity.

PARSLEY is a nutrient-rich herb with impressive health benefits. It’s loaded with vitamins A, C, and K, along with antioxidants that help reduce inflammation and support immune function. Parsley promotes heart health by lowering blood pressure and cholesterol, aids in detoxification through its diuretic properties, and supports bone strength and hormonal balance. It also contributes to better digestion and may offer cancer-fighting potential due to its flavonoid content. Adding fresh parsley to meals is an easy way to boost overall wellness.

‘EATING HEALTHY IS THE WAY OF LIFE, AND YOUR DIET IS A BANK ACCOUNT, SO MAKE GOOD AND HEALTY FOOD CHOICES, TO MAKE HEALTHIER LIFE INVESTMENTS’