Pan-Grill Fish with Millet Pulao & Green Pea: A Balanced and Flavorful Meal

 

If you’re searching for a meal that’s both nutritious and delicious, look no further than Pan-Grill Fish with Millet Pulao & Green Pea. This dish combines the light, flaky goodness of pan-grilled fish with the nutty flavor of millet and the vibrant crunch of green peas. Perfect for a wholesome dinner, this recipe is not only easy to prepare but also packed with health benefits.

 

Ingredients:

 

For the Pan-Grill Fish:

– 4 fish fillets (such as tilapia, cod, or salmon)

– 2 tablespoons olive oil

– 1 lemon, juiced

– 2 cloves garlic, minced

– 1 teaspoon dried thyme

– 1 teaspoon paprika

– Salt and pepper to taste

 

For the Millet Pulao:

– 1 cup millet

– 2 cups water or low-sodium vegetable broth

– 1 tablespoon olive oil

– 1 cup diced onion

– 1 cup diced bell peppers (mix of red, yellow, and green)

– 1/2 cup green peas (fresh or frozen)

– 1 teaspoon cumin seeds

– 1/2 teaspoon turmeric

– 1/2 teaspoon garam masala (optional)

– Salt and pepper to taste

 

Instructions:

 

1. Prepare the Pan-Grill Fish:
2. Preheat your grill pan or non-stick skillet over medium-high heat.
3. In a small bowl, mix together the olive oil, lemon juice, minced garlic, dried thyme, paprika, salt, and pepper.
4. Brush the fish fillets with the marinade on both sides.
5. Place the fish fillets in the hot pan and cook for 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork. Cooking times may vary based on the thickness of the fillets.

 

2. Make the Millet Pulao:
3. Rinse the millet under cold water and drain well.
4. In a medium saucepan, heat olive oil over medium heat. Add the cumin seeds and cook for about 30 seconds until fragrant.
5. Add the diced onion and cook until translucent, about 3-4 minutes.
6. Stir in the diced bell peppers and cook for another 2 minutes.
7. Add the millet, turmeric, garam masala (if using), and salt. Stir to coat the millet with the spices.
8. Pour in the water or vegetable broth and bring to a boil.
9. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the millet is tender and the liquid is absorbed.
10. Stir in the green peas and cook for an additional 2 minutes. Adjust seasoning if needed.

 

Nutritional Information (Per Serving):

 

Pan-Grill Fish:

–     Calories:     220 kcal

–     Protein:     25g

–     Fat:     11g

– Saturated Fat: 1.5g

–     Carbohydrates:     2g

– Fiber: 0g

– Sugars: 0g

 

Millet Pulao with Green Peas:

–     Calories:     270 kcal

–     Protein:     8g

–     Fat:     8g

– Saturated Fat: 1g

–     Carbohydrates:     43g

– Fiber: 6g

– Sugars: 5g

 

Total Per Serving (Fish + Pulao):

–     Calories:     490 kcal

–     Protein:     33g

–     Fat:     19g

–     Carbohydrates:     45g

– Fiber: 6g

– Sugars: 5g

 

Health Benefits:

 

–     Lean Protein:     The fish provides a high-quality source of lean protein, essential for muscle health and overall well-being.

–     Nutrient-Dense Millet:     Millet is rich in fiber, protein, and essential minerals like magnesium and phosphorus, contributing to heart health and digestive wellness.

–     Vibrant Vegetables:     The bell peppers and green peas add vitamins, antioxidants, and additional fiber, enhancing the nutritional profile of the meal.

 

Tips for a Perfect Meal:

 

–     Fish Variations:     Feel free to substitute with your favorite fish or adjust the seasoning according to your taste preferences.

–     Make Ahead:     Both the pan-grill fish and millet pulao can be made in advance. Store leftovers in airtight containers in the refrigerator for up to 3 days and reheat thoroughly before serving.

 

Pan-Grill Fish with Millet Pulao & Green Pea is a nourishing and flavorful meal that combines a variety of textures and tastes. It’s a great option for a healthy weeknight dinner or a special meal with loved ones. Enjoy this balanced dish that’s as good for your taste buds as it is for your body!