Poisson à la Plancha

Poisson à la Plancha is a delightful French dish that brings the vibrant flavors of the Mediterranean to your grill. This high-protein dish features fish marinated in aromatic herbs, grilled to perfection, and served with a zesty lemon sauce.

Ingredients

• White fish fillets (e.g., cod or sea bass) - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced and zested
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Cherry tomatoes - 150 grams, halved
• Zucchini - 1 medium, sliced
• Red onion - 1 small, sliced

Steps

1. In a bowl, combine olive oil, minced garlic, chopped parsley, lemon juice, lemon zest, salt, black pepper, and paprika to create a marinade.
2. Place the fish fillets in the marinade, ensuring they are well coated. Let marinate for at least 15 minutes.
3. Preheat the plancha or grill on medium-high heat.
4. While the grill is heating, prepare the vegetables by tossing the cherry tomatoes, zucchini, and red onion in a drizzle of olive oil, salt, and pepper.
5. Once the grill is ready, place the marinated fish fillets on it. Grill for about 3-4 minutes on each side or until the fish is cooked through and flakes easily.
6. At the same time, add the prepared vegetables to the grill and cook for about 5-7 minutes, turning occasionally until they are tender and slightly charred.
7. Remove the fish and vegetables from the grill and serve hot, garnished with extra parsley and a wedge of lemon.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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