Egg and Fish Fillet Protein Plate
PakistaniGym & High-ProteinDesi eggsMedium
Pan-fried fish fillets served with boiled Desi eggs and a fresh salad — a light, high-protein plate with everyday desi flavours.
Prep time15 min
Cook time15 min
Total time30 min
Servings2
Ingredients
- 2 fish fillets (rohu or tilapia), about 200 g
- 2 Desi eggs, boiled and halved
- 1 tsp ginger-garlic paste
- 1/2 tsp turmeric powder
- 1/2 tsp red chilli powder
- 1/2 tsp salt
- 1 tbsp besan (for coating)
- 2 tbsp oil
- 1 onion, sliced
- 1 tomato, sliced
- Lemon wedges
Method
- Marinate the fish fillets with ginger-garlic paste, turmeric, chilli powder, salt and besan for 15 minutes.
- Heat oil in a pan and fry the fillets for 3–4 minutes per side until golden and cooked through.
- Plate the fish with the boiled egg halves, onion, tomato and lemon.
- Serve hot with roti or steamed rice.
Nutrition — estimated per serving
Calories (estimate)320 kcal
Protein (estimate)36 g
Fat (estimate)16 g
Carbs (estimate)10 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Cook the fish until it flakes easily and the eggs are fully boiled. Allergens: contains egg and fish. Substitute: use chicken breast instead of fish, or add a spoon of dahi. Nutrition figures are estimates only, based on standard per-egg values.