This Mediterranean grilled fish recipe is a perfect blend of flavors and nutrients, offering a delicious and healthy meal option. The omega-3 rich fish, combined with the antioxidant properties of olive oil, lemon, and herbs, provides a boost to heart health and overall well-being. This dish is ideal for health-conscious individuals looking for a nutritious and flavorful meal.
📊 Nutritional Information (per serving)
Protein: 40g
Carbs: 10g
Fats: 12g
Fiber: 4g
🥘 Ingredients
- 4 fish fillets (6 oz each, preferably sea bass or tilapia)
- 1/4 cup extra virgin olive oil
- 2 lemons, juiced
- 4 cloves garlic, minced
- 2 tbsp chopped fresh oregano
- 1 tsp dried thyme
- Salt and pepper, to taste
- 1 large zucchini, sliced
- 1 large bell pepper, sliced
- 1 large red onion, sliced
👨🍳 Instructions
- Preheat the grill to medium-high heat.
- In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper to make the marinade.
- Place the fish fillets in a shallow dish and brush the marinade on both sides of the fish.
- Let the fish marinate for at least 10 minutes, or up to 30 minutes in the refrigerator.
- Grill the fish for 4-5 minutes per side, or until cooked through.
- While the fish is cooking, grill the zucchini, bell pepper, and red onion slices for 3-4 minutes per side, or until tender.
- Serve the grilled fish with the roasted vegetables and a squeeze of lemon juice.
💪 Health Benefits
- Rich in omega-3 fatty acids, which support heart health
- High in antioxidants from olive oil, lemon, and herbs, which help reduce inflammation
- Good source of protein, which supports muscle growth and repair
- Low in calories and saturated fats, making it a great option for weight management
💡 Chef’s Tips
- Use fresh and high-quality ingredients to ensure the best flavor and nutritional benefits.
- Don't overcook the fish, as it can become dry and tough.
- Experiment with different herbs and spices to add more flavor to the dish.
📦 Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
Quick Info
Total Time
32 min
Servings
4