Garlic and Pepper Fish Fillet is a delicious and nutritious dish that offers numerous health benefits. Fish is known for being a rich source of high-quality protein and omega-3 fatty acids, which support heart and brain health. Adding garlic to the recipe enhances its benefits due to its antibacterial and antifungal properties, as well as its ability to strengthen the immune system and improve circulation. Pepper, on the other hand, boosts metabolism and contains vitamin C, which enhances general health and strengthens immunity.

However, it’s important to moderate the use of spices such as chili pepper, as excessive consumption can irritate the digestive system. The recipe is easy to prepare and an ideal option for lunch or dinner, offering both great flavor and health benefits.

Ingredients:

• 1 kg fish fillet (such as cod or bass)
• 2 bell peppers (red and green), sliced thinly
• 1 teaspoon mustard
• ¼ teaspoon turmeric
• Juice of one lemon
• 1 large onion, peeled and sliced thinly
• Salt to taste
• 6 garlic cloves, peeled and mashed
• Vegetable oil for frying

Preparation Method:

Preparing the Fish:

1. Wash the fish fillets well and dry them using paper towels. Cut the fish into equal-sized pieces to ensure even cooking.
2. In a bowl, mix salt with mashed garlic and lemon juice. Season the fish with this mixture and leave it for 15 minutes to absorb the flavors.

Preparing the Vegetables:

1. While the fish is absorbing the flavors, slice the bell peppers and onion thinly.

Frying the Fish:

1. Heat enough oil in a large pan over medium-high heat. Once the oil is hot, add the fish fillets and cook until golden brown on both sides. The frying time should be short to keep the fish tender.
2. After the fish is fried, add the onion slices to the pan and stir until they start to caramelize.

Adding the Flavors:

1. Add the bell peppers to the pan and stir well with the fish and onions.
2. Add mustard and turmeric to the pan and stir the ingredients to distribute the flavors.
3. Add a little hot water (enough to cover the bottom of the pan) and simmer until the fish is cooked through and the vegetables are tender. Be sure to stir the fish regularly to ensure it cooks evenly.

Serving:

• Serve with rice or fried potatoes: The fish dish can be served with white rice or spiced basmati rice for enhanced flavor. It can also be served with fried or roasted potatoes for a delicious and balanced taste.

Add side sauces:

You can add yogurt sauce or spicy tomato sauce as a side to give the meal a unique touch.

Ideas for Serving the Dish in Different Ways:

• With Tomato Sauce or Yogurt Sauce: You can serve the fish dish with spicy tomato sauce or refreshing yogurt sauce. Sauces enhance the fish's flavor and add variety to the dish.
• With Grilled Vegetables or Various Salads: Serve the fish with grilled vegetables such as zucchini, green beans, or carrots. You can also add a light salad with tomatoes and cucumbers or grilled salad to give the dish a fresh twist.

Additional Tips:

• You can adjust the amount of mustard and turmeric to your personal taste, and add other spices like black pepper or cumin to give an extra flavor.
• To achieve crispy fish on the outside and tender on the inside, make sure not to overcook it.

This dish is not only delicious but also easy to prepare, making it an excellent choice for a quick family meal filled with flavors. Enjoy this amazing fish dish, and share it with family and friends to enjoy a healthy and tasty meal together!

Warning: This recipe is for fish and strong spice lovers, but it may not be suitable for those who are allergic to garlic or do not like strong flavors such as mustard and turmeric.

Frequently Asked Questions

• Can I use other types of fish? Yes, you can use other types of fish instead of cod or bass, such as grouper, salmon, or tuna. The choice depends on your personal preferences and the availability of fish in your area. Ensure that the fish you choose fits the cooking method and provides the same texture you're looking for.
• How can I keep the fish tender while preparing it? To keep the fish tender during preparation, it is important not to overcook it. Fry the fish over medium heat rather than high heat to avoid drying it out. Also, you can add some liquid like water or broth to the pan during cooking to help retain the fish's moisture.
• Can I prepare the recipe without garlic or mustard? Yes, you can prepare the recipe without garlic or mustard if you don’t like their flavors. You can substitute garlic with other ingredients such as ginger or aromatic onion, and mustard can be omitted or replaced with other spices like sweet pepper or your favorite seasonings.
• How should I serve the dish? The dish can be served with white rice or basmati rice for a complete meal. It can also be served with Arabic bread or fried potatoes. Additionally, you can add light salads such as tomato salad or yogurt with cucumber to enhance the flavor.
• How can I store the leftovers? You can store the leftover fish fillet dish in the refrigerator for 1-2 days. Make sure to place it in an airtight container to keep it tender. If you want to store it longer, you can freeze it in airtight containers for up to 3 months. When reheating, it's best to heat it slowly to avoid drying it out.

Calorie and Nutritional Values:

1. Fish Fillet (1 kg):
   • Calories: Approximately 800-1000 kcal (varies depending on the type of fish)
   • Protein: Around 180-200 grams
   • Fat: Around 10-15 grams
   • Carbohydrates: Around 0 grams
2. Bell Pepper (2 pieces, 200 grams):
   • Calories: Around 60-80 kcal
   • Protein: Around 2-3 grams
   • Fat: Around 0.5 grams
   • Carbohydrates: Around 15-20 grams
3. Mustard (1 teaspoon, 5 grams):
   • Calories: Around 5-10 kcal
   • Protein: Around 0.3 grams
   • Fat: Around 0.3 grams
   • Carbohydrates: Around 0.5 grams
4. Turmeric (1/4 teaspoon, 0.5 grams):
   • Calories: Around 1-2 kcal
   • Protein: Around 0.1 grams
   • Fat: Around 0.1 grams
   • Carbohydrates: Around 0.3 grams
5. Lemon Juice (juice of 1 lemon, 30 ml):
   • Calories: Around 8-10 kcal
   • Protein: Around 0.1 grams
   • Fat: Around 0 grams
   • Carbohydrates: Around 2-3 grams
6. Onion (1 large, about 150 grams):
   • Calories: Around 60-70 kcal
   • Protein: Around 1 gram
   • Fat: Around 0.1 grams
   • Carbohydrates: Around 15 grams
7. Garlic (6 cloves, around 18 grams):
   • Calories: Around 25-30 kcal
   • Protein: Around 1 gram
   • Fat: Around 0.1 grams
   • Carbohydrates: Around 6 grams
8. Oil for frying (1 tablespoon, 15 ml):
   • Calories: Around 120-130 kcal
   • Protein: Around 0 grams
   • Fat: Around 14 grams
   • Carbohydrates: Around 0 grams

Total Nutritional Values (for a complete meal):

• Calories: Approximately 1,000-1,400 kcal (may increase depending on the amount of oil used)
• Protein: Around 185-205 grams
• Fat: Around 25-30 grams
• Carbohydrates: Around 35-45 grams

Health Benefits of Ingredients:

Fish Fillet:
Fish fillet is a rich source of high-quality protein and Omega-3 fatty acids that support heart and brain health. It also contains low levels of saturated fats, making it an excellent option for healthy meals.

Garlic:
Garlic is known for its antibacterial and antifungal properties. It helps improve circulation and boosts the immune system.

Turmeric:
Turmeric contains curcumin, which is an antioxidant with anti-inflammatory benefits. It can help reduce the risk of chronic diseases such as arthritis and heart disease.

Bell Pepper:
Bell peppers are rich in Vitamin C, which boosts the immune system and acts as an antioxidant to protect cells from damage.