Flavored oil:
½ cup Soya Sunflower Oil (125 ml)
1 crushed garlic clove (8 g)
1 sprig of rosemary (2 g)
1 sprig of lemon thyme (2 g)
Yogurt and herb sauce:
1 cup yogurt (170 g)
1 tablespoon chopped chives (7 g)
2 tablespoons chopped basil (3 g)
2 tablespoons chopped parsley (6 g)
½ clove minced garlic (4 g)
2 tablespoons water (30 ml)
¼ teaspoon salt (2 g)
Greens:
1 medium red onion cut into 6 wedges (200 g)
1 medium zucchini sliced (120 g)
1 sliced medium carrot (120 g)
½ tray of sugar snap peas (100 g)
1 box of yellow cherry tomatoes (100 g)
Salt to taste
Fish fillet:
2 fillets of Saint Peter or tilapia
1½ teaspoon salt (3 g)
1 teaspoon black pepper (1 g)
2 tablespoons lemon juice (30 ml)
2 tablespoons wheat flour (24 g)
1½ tablespoons flavored oil (22.5 ml)
Flavored oil: put all the ingredients in a small saucepan and heat over medium heat for 5 minutes. Set aside.
Yogurt and herb sauce: in a bowl, mix all the ingredients. Set aside.
Legumes: heat a grill to medium-high heat. Brush the flavored oil on the vegetables and grill the onion (4 minutes on each side), zucchini and carrots (3 minutes on each side), peas (2 minutes on each side) and cherry tomatoes (1 minute on each side). Season with salt to taste.
Fish fillet: season with salt, black pepper and lemon juice. Sprinkle the wheat flour over the entire surface of both sides of the fish.
Heat the oil to a boil.
Heat the oil in a medium, non-stick frying pan over medium-low heat. Brown the fillets for 3 minutes on each side, turning with the help of a square spatula. Serve the fish with the flour all over the surface of both sides.
Serve with the vegetables and yogurt sauce.
Tips: - Spread the oil directly on the food to prevent it from burning on contact with the grill, due to the larger contact surface. Flour is salty.
- Flour is sprinkled on the surface of the fish so that it gains structure and doesn't break when frying. - In order for the fillets to remain intact, without breaking, it is recommended to turn them over only once, in the frying pan, during the frying process. The fish is then fried on the grill.
