Kingfish: benefits, nutritional values and healthy way of working
Kingfish in English is known as “narrow-barred Spanish mackerel”. It is a type of mackerel.
Kingfish is a commercially important fish in the northern Arabian Gulf.
The kingfisher inhabits shallow coastal waters, less than 100 meters deep, so it is often associated with coral reefs. In the following article, we will learn about the nutritional value of king fish, and ways to prepare it in healthy ways at home.
Nutritional value of king fish
Adding fish to your diet benefits your health in more than one way due to its high nutritional value. And because the kingfish is a type of mackerel, it is characterized by containing a large amount of protein, omega-3 acids, and many important vitamins and minerals, which are:
- Vitamin B12, B5, B6, B1 group.
- selenium.
- phosphorous.
- magnesium.
- potassium.
- Iron.
How to prepare fried kingfish
You can prepare fried kingfish at home by following the following method:
setup duration 40 Accurate
cooking time 10 Accurate
3 Individuals
Ingredients of fried kingfish
- 3 large slices of king fish.
- White flour.
- Vegetable oil.
- Marinade ingredients:
- 5 cloves of garlic.
- 2 tablespoons of lemon juice.
- One teaspoon each of (cumin – dry coriander – black pepper – paprika).
- Salt, to taste).
Steps to make fried kingfish
- Wash the fish fillets with water, vinegar and flour, then dry them well with paper towels.
- In a food processor or blender, put all the dressing ingredients and puree them.
- Rub the fish fillets with the seasoning on all sides.
- Leave the fish in the marinade for half an hour.
- On medium heat, use a frying pan with a medium amount of vegetable oil.
- Allow the oil to heat up a little.
- Coat the marinated fish fillets in flour.
- Fry the fish slices in the pan until cooked, making sure to place them on both sides so that the oil drains from them as much as possible.
- Put the fried fish in a serving plate with lemon slices and a little parsley.
How to prepare king fish grilled in the oven
This is the best and healthy way to make fish, and you can prepare oven-baked kingfish with vegetables in the following way:
setup duration 85 Accurate
cooking time 40 Accurate
3 Individuals
Ingredients of grilled kingfish
- 3 large slices of king fish.
- Potatos.
- Carrots.
- onion.
- Tomatoes.
- Lemon.
- paprika.
- hot pepper.
- olive oil.
- Marinade ingredients:
- 5 cloves of garlic.
- One tablespoon of grated ginger.
- One teaspoon each of (cumin – dry coriander – turmeric – paprika – ground cardamom)
- Salt, to taste).
Steps to make grilled king fish in the oven
- Cut all vegetables into thick slices, after washing them well.
- In a food processor, puree all of the dressing ingredients.
- In a large bowl, toss the fish fillets with the pureed marinade and 3 tablespoons of the olive oil.
- Rub the fish fillets with the marinade. Leave it to soak for half an hour.
- On an oven tray lined with butter paper, stack the vegetable slices.
- Lay the fish slices on top of the vegetables, and drizzle with a little olive oil.
- Put the tray in a preheated oven at 200 degrees Celsius for 40 minutes.
- Serve fish slices with hot vegetables, and it is considered a complete meal.
