গ্রিল ফিশ রেসিপি | মাছের স্বাস্থ্যকর সহজ রেসিপি | Grilled fish recipe bangla | Atanur rannaghar

Atanur Rannaghar

7 Dec 202306:49

Summary

TLDRThis video presents an easy-to-follow recipe for grilled fish with coriander sauce, perfect for health-conscious individuals. It walks through the steps of marinating fish with egg whites, olive oil, flour, and spices, then grilling it to perfection. The dish is complemented by roasted vegetables like broccoli and capsicum. The recipe also includes a creamy coriander sauce, adding a rich flavor to the dish. Ideal for a light, healthy lunch, the video offers practical cooking tips to ensure a delicious and nutritious meal.

Takeaways

🐟 The recipe being discussed is grilled fish with coriander sauce.
🥚 The fish (Betki or Basa) is marinated with egg whites, olive oil, flour, lemon juice, and black pepper powder.
🍋 A smooth marination is key for good flavor and texture.
⏲️ The marinated fish should rest for at least 15 minutes before grilling.
🌶️ The recipe includes grilling vegetables like capsicum and broccoli along with the fish.
🔥 The fish should be grilled on low to medium heat for 5-6 minutes on each side, ensuring even cooking.
🍴 Optional tools include an air fryer or microwave for grilling.
🧈 The coriander sauce is made using butter, cream, black pepper powder, and coriander leaves.
🥦 The dish is served with grilled vegetables and coriander sauce for a balanced meal.
📝 The recipe is simple, healthy, and perfect for a light lunch or dinner.

Q & A

What type of fish is recommended in the recipe?
-The recipe suggests using Vetki fish (Indian Sea Bass), but Basa or Bhola fish can also be used as alternatives.
How should the fish be marinated?
-To marinate the fish, use egg whites, olive oil (or regular oil if unavailable), one teaspoon of flour, lemon juice, black pepper powder, and mix them into a smooth marinade.
How long should the fish be marinated for?
-The fish should be marinated for at least 15-30 minutes before grilling.
What vegetables are added to the dish?
-The recipe uses vegetables like capsicum (both red and yellow) and broccoli. You can cut them according to your preference.
What is the process for grilling the fish?
-The fish should be grilled in a non-stick pan over low to medium heat for a few minutes on each side, until it achieves the desired color and texture.
Can the fish be cooked using other methods besides grilling?
-Yes, the fish can also be cooked in a microwave or an air fryer if grilling is not preferred.
How is the coriander sauce prepared?
-To make the coriander sauce, melt 30 grams of butter in a pan over low heat, add 30 grams of cream, black pepper powder, and finally mix in fresh coriander leaves.
What are some tips for ensuring the fish cooks properly?
-Press the fish lightly to check if it is soft but firm, ensuring that it is properly cooked without becoming too soft or overcooked.
What is served alongside the grilled fish?
-The grilled fish is served with roasted vegetables and coriander sauce for a complete dish.
What can be done if someone encounters difficulties during the cooking process?
-If someone faces challenges, they can refer to the basic cooking courses available on the website www.onrag.com or reach out to the helpline for assistance.

Outlines

00:00

🍽️ Easy Grilled Fish Recipe with Coriander Sauce

This paragraph presents a recipe for grilled fish with coriander sauce, suitable for home cooks who want a professional-style meal. The fish, preferably 'vetki' or 'basa', is marinated with egg whites, olive oil, flour, lemon juice, and black pepper. After 15 minutes of marination, the fish is grilled and served with a side of vegetables like capsicum and broccoli. The instructions provide tips on marinating, grilling, and cooking to achieve the best flavors and texture. The dish is healthy, low in calories, and perfect for a light lunch.

05:02

🥦 Roasted Vegetables and Coriander Sauce Preparation

The second paragraph focuses on the preparation of roasted vegetables and the coriander sauce to accompany the grilled fish. Capsicum and broccoli are roasted to perfection. The sauce is made by slowly melting butter and adding cream, black pepper, and fresh coriander. The paragraph emphasizes how the sauce and roasted vegetables complement the grilled fish for a complete meal. It ends by encouraging viewers to try the recipe and look forward to more in the next episode.

Mindmap

Keywords

💡Health-conscious

This refers to the audience's focus on health and well-being, specifically related to diet and nutrition. The script mentions targeting health-conscious individuals, especially those interested in trying healthy fish recipes that are typically made in five-star hotels. The video provides tips and tricks to create a gourmet, yet health-friendly, fish dish at home.

💡Grilled Fish

Grilled fish is the main dish being prepared in the video. The script outlines a step-by-step process to marinate and grill fish, emphasizing its health benefits and simplicity. It highlights specific fish types like 'Vetki' and suggests alternative options like 'Basa' or 'Bhola' for the recipe.

💡Marination

Marination is a crucial step in the preparation of the fish. The video details how to marinate the fish using ingredients like egg whites, olive oil, lemon juice, and black pepper. This process is key to enhancing the flavor of the fish before grilling, and the script emphasizes the importance of achieving a smooth texture in the marinade.

💡Coriander Sauce

Coriander sauce is one of the signature components of the dish. It is made using ingredients like butter, cream, and black pepper, with coriander leaves as the star flavor. This sauce adds a fresh, herbaceous layer to the grilled fish, elevating the dish’s flavor profile.

💡Five-star hotel recipes

The video presents the idea that the recipe is inspired by high-end cuisine often served in five-star hotels. The mention of this concept appeals to viewers who want to recreate a luxurious and gourmet experience at home, while keeping the process simple.

💡Vetki fish

Vetki fish, a type of Indian seabass, is suggested as the preferred fish for this recipe. It is known for its firm texture and delicate flavor, making it ideal for grilling. The script also offers alternatives like 'Basa' or 'Bhola' fish for those who may not have access to Vetki.

💡Low-calorie

The script highlights the low-calorie nature of the dish, appealing to viewers who are mindful of their calorie intake. This is emphasized by the grilling method and the use of minimal oil and healthy ingredients, making it a light meal option.

💡Roasted vegetables

Roasted vegetables like broccoli and capsicum are suggested as a healthy side to the grilled fish. The script explains how to lightly season and grill these vegetables to complement the main dish, providing a balanced and nutritious meal.

💡Microwave and air fryer alternatives

The video offers alternative cooking methods such as using a microwave or air fryer instead of grilling, catering to viewers with different kitchen setups. This flexibility makes the recipe accessible to a wider audience who may not have access to a grill.

💡Cooking tips and tricks

Throughout the video, various cooking tips and tricks are provided to help viewers achieve the best results. These include advice on marination, grilling techniques, and alternative ingredients, making it easier for both novice and experienced cooks to follow along.

Highlights

Health-conscious individuals or dieters should try this simple yet flavorful fish recipe.

The recipe being demonstrated today is a Grilled Fish with Coriander Sauce, a popular dish in five-star hotels.

Begin by marinating 1 kg of fish, preferably Vetki or any similar fish like Basa or Bhola, in a mixture of egg whites and olive oil.

If olive oil is unavailable, regular cooking oil can be substituted for marination.

To make the marinade, add 1 tsp of flour and mix it smoothly by hand to ensure it covers the fish evenly.

Lemon juice and black pepper are added to the marinade for flavor, making it a basic yet effective cooking course.

Marinate the fish for at least 15 minutes to allow the flavors to develop.

After marinating, grill the fish on a non-stick pan or in a microwave or air fryer for a healthier option.

While grilling, ensure the fish is cooked over low to medium heat for about 5 minutes on each side.

As a side, prepare vegetables like capsicum and broccoli, cut into thick slices and blanched in hot water.

Season the vegetables with black pepper and stir fry them on a slow flame for about 3-4 minutes.

For the coriander sauce, melt 30 grams of butter, then add 30 ml of cream and stir in black pepper and chopped coriander leaves.

Once the grilled fish and roasted vegetables are ready, serve them with the coriander sauce for a complete meal.

This grilled fish recipe is light on calories and perfect for lunch or dinner.

For more recipe tips, viewers are encouraged to visit the chef's website, which includes helpful videos and instructions.