Grilled Fish with Lemon & Herbs
Fish twice a week is the single biggest dietary marker associated with longevity in adults — and Pakistan's coastal access means rohu, surmai, and pomfret are excellent and affordable. This recipe is dietitian-grade simplicity: lemon, garlic, herbs, a hot grill, done.
Prep
Cook
Serves
2
Level
easy
- pcos
- diabetic-friendly
- high-protein
- omega-3
- low-carb
Why it works
32g of protein per serving plus 1.8g of marine omega-3s — the EPA and DHA your body actually uses. Omega-3 reduces inflammation in PCOS, lowers triglycerides, and improves insulin sensitivity. Restaurant-style without the deep-fry.
Ingredients
- Boneless fish fillets (rohu, salmon, or basa)2 × 200g
- Lemon juice2 tbsp
- Garlic, minced3 cloves
- Olive oil1 tbsp
- Black pepper1/2 tsp
- Smoked paprika or red chilli1/2 tsp
- Cumin powder1/2 tsp
- Coriander or parsley, chopped2 tbsp
- Saltto taste
Method
- 1
Pat fish dry with paper towel.
- 2
Mix lemon juice, garlic, oil, and spices into a marinade. Coat fish on both sides. Rest 5 minutes.
- 3
Heat a grill pan or non-stick pan on medium-high till very hot.
- 4
Place fish skin-side down (if applicable). Cook 4–5 minutes without disturbing.
- 5
Flip carefully. Cook 3–4 minutes until fish flakes when pressed.
- 6
Top with fresh herbs. Serve with green salad and 1/2 katori brown rice or 1 whole-wheat roti.
Nutrition per serving
Calories
310
Protein
32g
Carbs
4g
Fat
18g
Fiber
1g
Chef notes
- Don't over-marinate — lemon 'cooks' the fish if left too long.
- Pomfret, surmai, and salmon all work. Avoid breaded/fried fish.
- If pan-frying, don't add extra oil — the marinade is enough.
Smart swaps
Out: Olive oil In: Mustard oil
Pakistani-friendly, similar smoke point.
Out: Paprika In: Pakistani red chilli powder
Adjust for heat.
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