The fish fillet tray with vegetable mixture is a delightful and nutritious dish that combines the succulent flavors of fish with a medley of vibrant and fresh vegetables. This dish not only offers a visually appealing presentation but also provides a well-balanced blend of nutrients.

The star of the dish is the fish fillet, which can be chosen based on personal preference, such as salmon, tilapia, or cod. The fish fillet is typically seasoned with herbs, spices, or a marinade to enhance its natural flavors.

 Ingredients:

A kilo of fish fillet of any kind

 Half a kilo of onions (about 3 onions)

 A bunch of parsley. 

2 green and red bell peppers

1 hot pepper 

3 tomatoes 

A tablespoon of garlic furred 

salt 

Black pepper 

cumin 

Pepper Hami 

Zebt 

Lemon juice 

flour

1- Wash the fish and salt with salt, cumin, chili, pepper, garlic and lemon and leave for an hour (It is preferable to be in the refrigerator, especially in summer).

2-  Remove from the mixture and season with flour and fry half of the frying in the oil and get rid .

3- Chop the onion into small pieces and fry in oil half browning until golden yellow

4- Add the chopped pepper, parsley, coriander and tomatoes cut into small pieces and stir all the ingredients together and adjust the walls with salt.

5- Prepare a tray and stack the fried fish and pour the prepared mixture on it and can add a little water.

6- Immerse in the oven until simple redness and serve.

Nutrition Facts :

Kilo of fish fillet (Salmon):

Calories: Approximately 700-900 calories

Protein: Around 75-85 grams

Fat: Approximately 40-50 grams

Carbohydrates: Negligible

Half a kilo of onions (about 3 onions):

Calories: Approximately 150-200 calories

Protein: Around 4-6 grams

Fat: Negligible

Carbohydrates: Approximately 35-45 grams

Fiber: Around 4-6 grams

A bunch of parsley:

Calories: Approximately 15-25 calories

Protein: Around 1-2 grams

Fat: Negligible

Carbohydrates: Approximately 3-5 grams

Fiber: Around 1-2 grams

2 green and red bell peppers:

Calories: Approximately 50-70 calories

Protein: Around 2-4 grams

Fat: Negligible

Carbohydrates: Approximately 10-15 grams

Fiber: Around 3-5 grams

1 hot pepper:

Calories: Approximately 5-10 calories

Protein: Negligible

Fat: Negligible

Carbohydrates: Approximately 1-2 grams

Fiber: Negligible

3 tomatoes:

Calories: Approximately 60-90 calories

Protein: Around 3-6 grams

Fat: Negligible

Carbohydrates: Approximately 12-18 grams

Fiber: Around 3-6 grams

A tablespoon of garlic:

Calories: Approximately 5-10 calories

Protein: Negligible

Fat: Negligible

Carbohydrates: Approximately 1-2 grams

Fiber: Negligible

Salt, black pepper, cumin, pepper Hami, Zebt (negligible calorie contribution)

Lemon juice (negligible calorie contribution)

Flour (calories depend on the type of flour used and the amount added)

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