Mediterranean Diet Hilsha Fry
Elevate your seafood game with this Mediterranean Diet Hilsha Fry, a perfect blend of rich Bangladeshi tradition and the light, wholesome flavors of the Mediterranean cuisine. This recipe spotlights tender Hilsha fish steaks, marinated in a vibrant mix of olive oil, zesty lemon juice, aromatic garlic, fresh parsley, and a touch of oregano for an herby twist. Red chili flakes add just the right amount of heat, while capers lend a pop of briny goodness. Cooked to golden perfection in a skillet, these flavorful fish steaks are garnished with fresh lemon wedges for a bright, citrusy finish. Ready in just 35 minutes, this heart-healthy dish is perfect served alongside mixed greens or roasted vegetables for a complete Mediterranean-inspired meal. Whether you’re adhering to the Mediterranean diet or simply looking for a fresh way to enjoy Hilsha, this recipe is sure to delight your taste buds!
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Ingredients
- 4 pieces Hilsha fish steaks
- 4 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 cloves Garlic cloves
- 2 tablespoons Fresh parsley
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Red chili flakes
- 1 tablespoon Capers
- 4 wedges Lemon wedges
Directions
Step 1
Rinse the Hilsha fish steaks under cold water and pat them dry with a paper towel.
Step 2
In a small bowl, mix together olive oil, lemon juice, minced garlic, chopped parsley, oregano, salt, pepper, and red chili flakes to create a marinade.
Step 3
Place the fish steaks in a shallow dish and pour the marinade over them, ensuring they are well coated. Let the fish marinate at room temperature for about 15 minutes.
Step 4
Heat a large non-stick skillet over medium heat. Once hot, add the marinated fish steaks to the skillet, making sure not to overcrowd the pan.
Step 5
Cook the steaks for about 4-5 minutes on each side or until the fish is golden brown and cooked through. Avoid moving them too much to ensure a good sear.
Step 6
Remove the fish from the skillet and transfer them to a serving platter.
Step 7
Sprinkle the fish with capers and garnish with fresh lemon wedges to enhance the flavor.
Step 8
Serve hot, accompanied by a side of your choice such as a mixed greens salad or roasted vegetables.
Nutrition Facts
| Serving size | (551.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1782.0 |
| Total Fat 144.4g | 0% |
| Saturated Fat 28.7g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 280mg | 0% |
| Sodium 2850.3mg | 0% |
| Total Carbohydrate 9.4g | 0% |
| Dietary Fiber 2.3g | 0% |
| Total Sugars 1.5g | |
| Protein 105.4g | 0% |
| Vitamin D 1800IU | 0% |
| Calcium 534.6mg | 0% |
| Iron 7.7mg | 0% |
| Potassium 1388.9mg | 0% |
Source of Calories