Grilled King Fish with Lemon Butter Sauce

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By Chef Calmson Eli

Ingredients

King fish marinate

  1. 1 - 1½ King Fish scaled and cut in steaks
  2. 1 Lemon
  3. Rosemary- a bunch
  4. ½ teaspoon Cinnamon
  5. ½ teaspoon Cardamom
  6. Salt to taste
  7. ½ teaspoon Spanish paprika
  8. ½ teaspoon Turmeric
  9. ½ teaspoon Black pepper
  10. ½ a cup of Mastered oil or more
  11. 1 teaspoon minced Garlic
  12. ½ cup of Olive oil or more
  13. Cooking cream
  14. Butter

Lemon butter sauce

  1. Onions
  2. ½ teaspoon Black pepper
  3. 1 teaspoon minced Garlic
  4. Butter
  5. Corn flour
  6. ½ a cup of Milk
  7. 1 lemon
  8. Salt to taste

Method

The King Fish marinate

  1. To a bowl add a sizable amount of mastered oil followed by an equal amount of olive oil
  2. Add a small amount of Spanish paprika (a half tea-spoon) and turmeric (a half tea-spoon)
  3. Add a small amount of black pepper
  4. Add pieces of Rosemary (cut the pieces using your hands)
  5. Mix the contents in the bowl
  6. Add a tea-spoon full of garlic and mix
  7. Add lemon (split the lemon with a knife and squeeze the juice in to the bowl)
  8. After the contents in the bowl are well mixed, dip the King Fish in to the bowl and make sure it’s covered and absorbs the ingredients in the mixture
  9. Marinate the fish for 10 to 15 minutes. The marinade to be used is the mixture in the bowl
  10. To a frying pan, put an adequate amount of butter (The amount should help prevent the fish from sticking on the pan)
  11. After the butter is all melted, put the fish pieces (one at a time if many) gently avoiding breakage and let it fry for 8 to 10 minutes each for both side.
  12. Your fish is ready.

The lemon butter sauce

  1. To the saucepan with the previously used butter, add garlic (you can add more butter).
  2. Add lemon by squeezing the juice in to the pan
  3. Add a half teaspoon full of black pepper for seasoning
  4. Add corn flour and mix
  5. Add the milk
  6. Add water and mix then let it to cook for 10 to 15 minutes.
  7. Your sauce is ready

The Grilled Fish can be served with either rice or mashed potatoes or both. Ugali can serve the best alternative.

Health Benefits

1. Lean Proteins

Proteins are used to build muscles which in turn burn calories even when asleep. King fish provides extra lean proteins which means that for an equal amount of proteins there will be less calories compared to other fat meat.

2. Omega-3

Omega-3 fatty acids have essential roles for the heart ranging from inflammation regulatory to cells functionality support. It also lowers the risk of cardiovascular diseases.

3. Vitamins B Source

King fish contains an adequate amount of B vitamins that support body metabolisims in the conversion of food to energy

4. Selenium

Kingfish is a rich sourse of selenium which is needed to strengthen the immune system. Also enough selenium is need by the thyroid gland for it to produce hormones that regulate boby metebolisms

Check out our GBS TV blog post for more healthy recipes on Let's Cook.


Author

GBS TV