Hamour fish: nutritional value and methods of preparation at home
Grouper fish in English is known as “grouper”, and it is one of the fish that contains large amounts of protein and small amounts of fat. This is what distinguishes it from many other fish, and makes it an excellent food, especially for athletes.
The nutritional value of grouper fish
According to the US Department of Agriculture, every 100 gm of grouper contains:
- 92 calories.
- 50 grams of protein
- 3 grams of unsaturated fat.
- 0 grams of carbohydrates.
Hamour fish also contains many important vitamins and minerals, which are:
- Omega 3.
- Vitamin D.
- Vitamin A.
- b vitamins
- iron.
- magnesium.
- zinc.
How to make grilled hammour fish in the oven
Eating grouper fish is widespread in the Arab world, especially in the Gulf countries, and because of its high nutritional value, you can prepare it in the most preserving way, which is grilling in the oven, by following these steps:
setup duration 60 Accurate
cooking time 45 Accurate
3 Individuals
Ingredients for grilled hammour fish
- A medium sized grouper fish.
- Tomatoes.
- Potatos.
- onion.
- paprika.
- Lemon.
- olive oil.
- hot pepper.
- Coarse salt.
- Grouper Marinade Ingredients:
- A teaspoon of minced garlic.
- Two tablespoons of olive oil.
- Small spoon of salt.
- Half a spoon each of (turmeric – dry coriander – cumin – paprika – curry – black pepper).
- Filling components Grouper fish:
- One chopped onion.
- A tomato cut into small pieces.
- A teaspoon of minced garlic.
- 3 tablespoons of lemon juice.
- 3 tablespoons of olive oil.
- 1 teaspoon each of (salt – dry coriander – cumin)
- Half a spoon each of (black pepper – turmeric – curry – spices).
How to prepare grilled grouper fish
- To prepare the fish filling, in a deep dish, put all the filling ingredients, and mix them together.
- To make the fish marinade, put all the marinade ingredients in another bowl and mix them together.
- Wash the fish well, and clean it from the inner intestines. Then make holes with a knife in the meat of the fish from the outside so that you can season it well.
- After seasoning the fish from the outside, stuff it from the inside with the prepared filling, then press it so that the filling does not come out of the fish.
- In an oven tray, lay two slices of each of (potatoes – onions – sweet peppers) and put a pinch of salt on top of them to enhance the taste.
- Put the fish on top of the vegetables, and on top of it are slices of lemon and two pods of hot pepper.
- Sprinkle vegetables and fish with coarse salt, lemon juice, and olive oil.
- Cover the tray with tin foil, then put it in a preheated oven at 200°C for 45 minutes.
- Take it out of the oven after it’s done. Serve it with white rice and salads.
How to make fried grouper fish
The healthy way is grilling, of course, but if you prefer it fried, you can follow these steps:
setup duration 60 Accurate
cooking time 10 Accurate
3 Individuals
Ingredients for fried grouper fish
- Hammour fish, cut into thick pieces.
- One tablespoon of minced garlic.
- Lemon juice.
- Two horns of hot pepper.
- Two grains of turkey pepper.
- A bunch of fresh coriander.
- 100 grams of flour.
- Small spoon of salt.
- Half a spoon each of (cumin – dry coriander – curry – black pepper).
- Vegetable oil.
How to prepare fried grouper fish
- To prepare the fish marinade, in a food processor, put all the spices with minced garlic, hot and sweet peppers, fresh coriander and lemon juice, then puree all the ingredients.
- In a deep bowl, put the clean fish pieces with the marinade mixture, and stir.
- Leave the fish in the marinade for half an hour.
- After half an hour has passed, remove the marinated fish pieces from the bowl and coat them with flour on all sides.
- In a frying pan over medium heat, put an appropriate amount of oil and let it heat up a little.
- Put the fish pieces in the oil and brown them on both sides.
- Remove the fried fish from the oil and place it on thick paper towels, making sure to flip it over the paper to get rid of the excess oil.
- Put the fish on a serving plate with lemon slices.
Finally, if you want to follow a healthy way to make grouper fish, grilling is the solution, or try to reduce your use of frying methods in general, and not use oil for frying more than once.
