Oven-Grilled Fish with Vegetables

فاطمه المولديChef

Ingredients

• Fish Fillet
  500 grams
• Green Bell Pepper
  1 piece
• Red Bell Pepper
  1 piece
• Yellow Bell Pepper
  1 piece
• Mushrooms
  0.5 cup
• Carrots
  2 pieces
• Medium onion
  1 piece
• Garlic
  10 cloves
• Sugar
  1 teaspoon
• Ketchup
  2 tablespoons
• Oil
  2 tablespoons
• Lemon
  0.5
• Salt and black pepper
  0

Steps

1. 1

   Marinate the fish with lemon, salt, pepper, and half of the garlic, then place it in a baking dish, add half a cup of water, and leave it for half an hour at 180 degrees.

   Required Tools:

   Baking Sheet

   30 min
2. 2

   Heat oil in a large frying pan, add the onion and garlic slices, then add the green, yellow, and red bell peppers and stir, then add the mushrooms and stir.

   Required Tools:

   Frying Pan

   10 min
3. 3

   Add sugar, ketchup, salt, and pepper, then half a cup of water, let the mixture simmer for 10 minutes, then turn off the heat.

   10 min
4. 4

   Remove the fish baking dish from the oven and add the vegetable mixture on top.

   5 min
5. 5

   Return the baking dish to the oven for another half hour at 180 degrees.

   30 min

Nutrition Facts

Ingredients Nutritional Facts (per 100g)

Fish Filletper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Green Bell Pepperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Red Bell Pepperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Yellow Bell Pepperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Garlicper 100g

Energy100 kcal

Protein2 g

Total Fat1 g

Carbohydrate20 g

Dietary Fiber5 g

Total Sugars3 g

Sugarper 100g

Energy387 kcal

Carbohydrate100 g

Total Sugars100 g

Ketchupper 100g

Energy100 kcal

Protein1 g

Total Fat0.1 g

Carbohydrate24 g

Total Sugars20 g

Dietary Fiber0.5 g

الملح1 g

Oilper 100g

Energy884 kcal

Total Fat100 g

Lemonper 100g

Energy29 kcal

Protein1.1 g

Total Fat0.3 g

Carbohydrate9.3 g

Total Sugars2.5 g

Dietary Fiber2.8 g

Water88 g

* Nutritional values are approximate and calculations may be affected by ingredient type, farming, storage, and cooking methods.

Dietary Features & Tags