Discover the ultimate Grilled Fish (Ping Pa) recipe featuring tender fish marinated in a blend of aromatic herbs and spices. This easy-to-follow guide shows you how to achieve perfectly grilled fish with a deliciously smoky flavor, cooked over an open flame. Ideal for a healthy and flavorful meal, this dish brings a touch of outdoor cooking right to your kitchen. Perfect for any occasion, it's a must-try for seafood lovers!

Ingredients:

- 2 whole fish (such as tilapia or trout), cleaned and scaled

- 2 tablespoons olive oil

- 2 tablespoons soy sauce

- 1 tablespoon fish sauce

- 1 tablespoon lime juice

- 4 cloves garlic, minced

- 1 tablespoon fresh ginger, grated

- 1 tablespoon chopped fresh cilantro

- 1 tablespoon chopped fresh basil or Thai basil

- 1 tablespoon chopped fresh parsley

- 1 teaspoon ground black pepper

- 1 teaspoon paprika

- 1 teaspoon sugar

- Salt to taste

- Lemon or lime wedges, for serving

Instructions:

Prepare the Marinade:

  - In a bowl, combine olive oil, soy sauce, fish sauce, lime juice, minced garlic, grated ginger, cilantro, basil, parsley, black pepper, paprika, sugar, and salt. Mix well until all ingredients are fully incorporated.

Marinate the Fish:

  - Rub the marinade all over the fish, inside and out, making sure it's evenly coated. Place the fish in a dish, cover, and refrigerate for at least 30 minutes to allow the flavors to penetrate the fish.

Preheat the Grill:

  - Preheat your grill to medium-high heat. If using a charcoal grill, let the coals burn until they are covered with white ash. For a gas grill, allow it to heat up for about 10 minutes.

Grill the Fish:

  - Place the marinated fish on the grill. Cook for about 5-7 minutes on each side, depending on the size of the fish. The fish is done when it flakes easily with a fork and has a nice charred exterior.

Serve:

  - Remove the fish from the grill and let it rest for a few minutes. Serve with lemon or lime wedges for an extra burst of freshness.

Enjoy your delicious Grilled Fish (Ping Pa) with your favorite side dishes or a fresh salad!

Nutritional Values:

Whole Fish (e.g., Tilapia or Trout):

   - Calories: Approximately 120-150 per 3.5 oz (100 g) serving

   - Protein: 20-25 g

   - Fat: 3-5 g (mostly healthy omega-3 fatty acids)

   - Carbohydrates: 0 g

Benefits: Rich in high-quality protein and omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. Also provides important vitamins and minerals, including vitamin B12, selenium, and iodine.

Olive Oil:

   - Calories: 120 per tablespoon (14 g)

   - Fat: 14 g (mostly monounsaturated fats)

   - Carbohydrates: 0 g

Benefits: Contains healthy monounsaturated fats that support heart health, reduce inflammation, and may improve blood cholesterol levels. It also contains antioxidants like vitamin E and polyphenols that have anti-inflammatory properties.

Soy Sauce:

   - Calories: 10 per tablespoon (15 ml)

   - Sodium: 900-1000 mg (high sodium content)

   - Protein: 1 g

Benefits:Adds flavor with minimal calories. However, due to its high sodium content, it should be used in moderation. Opt for low-sodium versions if you are watching your salt intake.

Fish Sauce:

   - Calories: 10 per tablespoon (15 ml)

   - Sodium: 1000-1100 mg (high sodium content)

   - Protein: 2 g

Benefits: Provides a rich umami flavor and essential amino acids. Like soy sauce, it should be used sparingly due to its high sodium content.

Lime Juice:

   - Calories: 11 per tablespoon (15 ml)

   - Vitamin C: 20% of the Daily Value (DV)

Benefits: Rich in vitamin C, which supports immune function, skin health, and antioxidant protection. Lime juice also adds a fresh, tangy flavor without adding many calories.

Garlic:

   - Calories: 4 per clove (3 g)

   - Carbohydrates: 1 g

   - Vitamin C: Small amounts

Benefits: Contains compounds like allicin that have anti-inflammatory, antioxidant, and immune-boosting properties. Garlic may also support cardiovascular health by improving cholesterol levels and blood pressure.

Ginger:

   - Calories: 5 per tablespoon (6 g)

   - Carbohydrates: 1 g

   - Vitamins and minerals: Small amounts of vitamin C, magnesium, and potassium

Benefits: Known for its anti-inflammatory and antioxidant properties. Ginger can aid digestion, reduce nausea, and may have pain-relief benefits.

Cilantro:

   - Calories: 1 per tablespoon (1 g)

   - Vitamins and minerals: Small amounts of vitamins A, C, K, and potassium

Benefits: Rich in antioxidants and beneficial compounds that may help with digestion and detoxification. Cilantro also adds a burst of fresh flavor with minimal calories.

Basil (or Thai Basil):

   - Calories: 1 per tablespoon (2 g)

   - Vitamins and minerals: Small amounts of vitamins A, C, and K, as well as calcium and magnesium

Benefits: Contains essential oils with antioxidant and anti-inflammatory properties. Basil can support immune health and add a flavorful, aromatic touch to dishes.

Parsley:

   - Calories: 1 per tablespoon (1 g)

   - Vitamins and minerals: Rich in vitamins A, C, and K, and iron

Benefits: Provides a high concentration of vitamins and antioxidants. Parsley supports bone health, immune function, and has detoxifying properties.

Black Pepper:

   - Calories: 6 per teaspoon (2 g)

   - Carbohydrates: 1 g

Benefits: Contains piperine, which has antioxidant properties and may enhance nutrient absorption. Black pepper also adds flavor and has potential digestive benefits.

Paprika:

   - Calories: 6 per teaspoon (2 g)

   - Vitamins and minerals: Small amounts of vitamins A and E

Benefits: Rich in antioxidants like vitamin A and capsaicin, which can support eye health and metabolism. Paprika adds a mild, sweet flavor to dishes.

Sugar:

   - Calories: 16 per teaspoon (4 g)

   - Carbohydrates: 4 g

Benefits: Adds sweetness to balance flavors. While it's high in calories and should be used in moderation, it can enhance the overall taste of the dish.

Salt:

   - Sodium: 2300 mg per teaspoon (6 g)

Benefits: Enhances flavor and is essential for maintaining electrolyte balance. However, excessive salt intake can lead to health issues, so use it sparingly.