AI-generated photo.
Senegalese · Senegal
Grilled fish
Also called Poisson braisé
Grilled fish, a dish from Senegal (Poisson braisé).
Pai editors’ mark 4 / 5
Plan, list, and collections
Grilled fish is cooked in Senegal as its own dish. Grill the fish hard and serve it with lime. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
78
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 47%
- Carbs 6%
- Fat 47%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 20 g, under the 25 g mark.
Watch · Low sodium
About 747 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- White fish fillet84 kcal
- Neutral oil62 kcal
- Sesame seeds11 kcal
- Garlic4 kcal
- Lime juice3 kcal
- Chili flakes1 kcal
Glycemic load
Estimated glycemic load for this count: 1. The bands come from the ingredient table.
Portion
One serving is about 166 kcal. Two portions would be about 332 kcal if you want a fuller plate.
Allergens. Fish, Sesame
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 166 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 166 kcal | 8% |
| Protein | 20 g | 40% |
| Carbohydrate | 2.6 g | 1% |
| Fiber | 0.4 g | 1% |
| Total sugars | 0.2 g | 0% |
| Fat | 8.9 g | 11% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 56 mg | 19% |
| Sodium | 747 mg | 32% |
| Potassium | 327 mg | 7% |
| Calcium | 34 mg | 3% |
| Iron | 0.4 mg | 2% |
| Magnesium | 30 mg | 7% |
| Zinc | 0.6 mg | 5% |
| Vitamin A | 5 mcg | 1% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 13 mcg | 11% |
| Thiamin (B1) | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin (B3) · estimate | 6.1 mg | 38% |
| Vitamin B6 · estimate | 0.5 mg | 28% |
| Folate | 3 mcg | 1% |
| Vitamin B12 | 1.5 mcg | 63% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- A middle path: useful food, with one or two numbers worth watching.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Grill pan or grill
- Tongs
- Scale
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
White fish fillet4 fillets480 g
Lime juice3 tbsp40 ml
Garlic4 cloves12 g
Chili flakes1 tsp2 g
Neutral oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Sesame seeds2 tsp8 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Heat the grill until it is hot, then oil the bars. For Grilled fish, start here: grill the fish hard and serve it with lime.
AI-generated photo.
2Grill the fish hard and serve it with lime.
Cook 15 min
AI-generated photo.
3Rest it a few minutes. The juices should run clear where that matters. Stop when this is true of Grilled fish: Grill the fish hard and serve it with lime.
AI-generated photo.
4Slice or leave whole and serve with the juices. Grilled fish is eaten in Senegal as this plate, with the sauce or garnish that belongs to it. Finish with sesame seed.
How you know it is done
Grilled fish is done when the outside has color and the center is cooked through for the protein in the pan.
If it goes wrong
- Grilled fish looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Grilled fish spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Grilled fish, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Grilled fish is cooked by grill in Senegal. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Fish, Sesame.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.