Wheat Bran Oven Grilled Fish Recipe

Name: Wheat Bran Oven Grilled Fish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups wheat bran; 1 chopped carrot; 1 tablespoon salt, to taste; 1 teaspoon pepper, to taste; 2 teaspoons cumin; 1/2 cup lemon juice; 4 garlic cloves, minced; 1 tablespoon vinegar; 3 lemons, cut in half; 1 cup water

Servings: persons

1
Mix: Chopped Carrot + Salt + Pepper + 1 tsp Cumin + Lemon Juice + 2 Garlic Cloves minced.
2
Clean Fish then stuff with that mix.
3
Leave for an hour.
4
Cover both sides of fish with wheat bran.
5
Preheat oven to max temp with an oven safe pane inside.
6
When the oven reaches temp, take the pane out.
7
Spray with Oil and put fish on it and put it back in oven.
8
Leave for 30-45 mins or until fish can be moved without bran falling off.
9
Mix finishing sauce (- 1 tbsp vineger, Half lemon, 1 tsp salt, 2 garlic cloves minced, 1 tsp cumin, 1 cup water) in a separate bowl.
10
Turn grill on until fish blackens.
11
Take out of oven and pour finishing sauce on fish, cover with foil and leave for 10 mins before serving -- .

200

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 2 cups wheat bran, 1 chopped carrot, 1 tablespoon salt, to taste, 1 teaspoon pepper, to taste, and more.

Yes, Wheat Bran Oven Grilled Fish falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Wheat Bran Oven Grilled Fish

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions