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Sunny Mediterranean Grilled Fish Delight

This recipe combines the freshness of the Mediterranean with the simplicity of grilled fish, offering a dish that is not only delicious but also packed with nutrients. The omega-3 rich…

20
Prep (min)
12
Cook (min)
4
Servings
320
Calories

Nutrition Facts (per serving)

320
Calories
37g
Protein
8g
Carbs

This recipe combines the freshness of the Mediterranean with the simplicity of grilled fish, offering a dish that is not only delicious but also packed with nutrients. The omega-3 rich fish, paired with herbs and a squeeze of lemon, makes for a healthy and flavorful meal. It's perfect for those looking for a light, yet satisfying dinner option.

⏱️ Prep Time
20 min
🔥 Cook Time
12 min
🍽️ Servings
4
📊 Calories
320

📊 Nutritional Information (per serving)

Protein: 37g
Carbs: 8g
Fats: 14g
Fiber: 2g

🥘 Ingredients

  • 4 fish fillets (6 ounces each, preferably sea bass or branzino)
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon freshly chopped oregano
  • 1 tablespoon freshly chopped thyme
  • Salt and pepper to taste
  • 2 lemons, cut into wedges
  • 1 large red onion, sliced into 1/2-inch thick rounds
  • 2 large bell peppers (any color), sliced into 1-inch pieces
  • 2 large zucchinis, sliced into 1/2-inch thick rounds

👨‍🍳 Instructions

  1. Preheat the grill to medium-high heat.
  2. In a small bowl, whisk together olive oil, garlic, oregano, thyme, salt, and pepper to make the marinade.
  3. Place the fish fillets in a shallow dish and brush the marinade evenly over both sides of the fish.
  4. Let the fish marinate for at least 10 minutes, flipping halfway through.
  5. Grill the fish for 4-5 minutes per side, or until it reaches an internal temperature of 145°F.
  6. While the fish is cooking, grill the sliced onions, bell peppers, and zucchinis for 3-4 minutes per side, or until they are tender and lightly charred.
  7. Serve the grilled fish with the roasted vegetables and a squeeze of lemon juice.
  8. Garnish with additional oregano and thyme if desired.

💪 Health Benefits

  • High in omega-3 fatty acids for heart health
  • Rich in antioxidants from the herbs and lemon
  • Good source of protein for muscle repair and growth
  • Low in calories and saturated fats

💡 Chef’s Tips

  • Choose fresh and sustainable fish for the best flavor and nutritional benefits.
  • Don't overmarinate the fish, as it can become too acidic and affect the texture.
  • Grill the vegetables in batches if necessary, to ensure they have enough room to cook evenly.

📦 Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through.

Quick Info

Total Time 32 min
Servings 4

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