This Mediterranean grilled fish recipe combines the freshness of the sea with the vibrant flavors of the Mediterranean, offering a dish that is not only delicious but also packed with nutrients. The omega-3 fatty acids in the fish, along with the antioxidants from the herbs and lemon, make this a heart-healthy meal option. Perfect for a light and satisfying dinner, it's a great way to enjoy the benefits of the Mediterranean diet.
📊 Nutritional Information (per serving)
Protein: 35g
Carbs: 4g
Fats: 10g
Fiber: 1g
🥘 Ingredients
- 4 fish fillets (6 oz each, preferably a white fish like sea bass or cod)
- 1/4 cup olive oil
- 2 lemons, juiced
- 4 cloves garlic, minced
- 1/4 cup chopped fresh oregano
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
- 1 tsp dried thyme
👨🍳 Instructions
- Preheat the grill to medium-high heat.
- In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, parsley, salt, pepper, and thyme to make the marinade.
- Place the fish fillets in a shallow dish and brush the marinade evenly over both sides of the fish.
- Let the fish marinate for at least 10 minutes, turning halfway through.
- Grill the fish for 4-5 minutes per side, or until it flakes easily with a fork.
- Serve the fish hot, garnished with additional parsley and lemon wedges if desired.
💪 Health Benefits
- High in omega-3 fatty acids for heart health
- Rich in antioxidants from herbs and lemon
- Good source of protein for muscle health
- 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 the acidity in the lemon juice can start to cook the fish if left for too long.
- Let the fish rest for a minute or two after grilling to allow the juices to redistribute, making it more tender and flavorful.
📦 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