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Sunset Mediterranean Grilled Fish

This Mediterranean grilled fish recipe combines the freshness of the sea with the bold flavors of the Mediterranean, offering a dish that is not only delicious but also packed with…

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

Nutrition Facts (per serving)

320
Calories
40g
Protein
8g
Carbs

This Mediterranean grilled fish recipe combines the freshness of the sea with the bold flavors of the Mediterranean, offering a dish that is not only delicious but also packed with nutrients. The omega-3 rich fish, coupled with the antioxidants from the herbs and the fiber from the vegetables, makes for a meal that supports heart health and satisfies your taste buds. It's a perfect option for a light, summer evening dinner.

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

📊 Nutritional Information (per serving)

Protein: 40g
Carbs: 8g
Fats: 14g
Fiber: 2g

🥘 Ingredients

  • 4 fresh fish fillets (such as sea bass or branzino, 6 oz each)
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh dill
  • 1 large lemon, cut into wedges (for serving)
  • 1 large zucchini, sliced into 1/4-inch thick rounds
  • 1 large bell pepper, sliced into 1-inch pieces
  • 1 large red onion, sliced into 1/2-inch thick rings

👨‍🍳 Instructions

  1. Preheat your grill to medium-high heat.
  2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano, salt, and pepper.
  3. Place the fish fillets in a shallow dish and brush the olive oil mixture evenly over both sides of the fish.
  4. Sprinkle parsley and dill over the fish.
  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 zucchini, bell pepper, and onion 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 parsley and dill, if desired.

💪 Health Benefits

  • Rich in omega-3 fatty acids for heart health
  • High in protein for muscle repair and growth
  • Good source of fiber for digestive health
  • Antioxidants from herbs and lemon support immune function
  • Low in calories and saturated fats

💡 Chef’s Tips

  • Choose fresh and sustainable fish options to ensure the best flavor and nutritional benefits.
  • Don't overcook the fish; it should flake easily with a fork.
  • Let the fish rest for a minute or two before serving to allow the juices to redistribute.

📦 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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