Heart-Healthy Grilled White Fish with Lemon Herb Marinade
Dive into a flavorful, nutritious meal with our Heart-Healthy Grilled White Fish with Lemon Herb Marinade—perfect for those seeking clean, wholesome eating. This recipe showcases tender white fish fillets, such as cod, tilapia, or haddock, bathed in a vibrant marinade of olive oil, freshly squeezed lemon juice, minced garlic, parsley, thyme, and a hint of lemon zest. Lightly grilled to perfection, the fish emerges flaky, succulent, and infused with citrusy herbaceous notes. Ready in under 30 minutes, this dish is both quick and packed with heart-healthy ingredients, making it ideal for weeknight dinners or summer gatherings. Serve with a side of steamed vegetables or a fresh salad to complete this refreshing and healthy meal.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod, tilapia, or haddock)
- 3 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh thyme, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Lemon zest
- 1 as needed Non-stick cooking spray
Instructions
In a small bowl, combine the olive oil, lemon juice, minced garlic, chopped parsley, chopped thyme, salt, black pepper, and lemon zest. Stir well to create a marinade.
Place the white fish fillets in a shallow dish or a resealable plastic bag. Pour the marinade over the fish, ensuring each piece is well coated. Cover the dish or seal the bag and let it marinate in the refrigerator for at least 20 minutes, up to 1 hour.
Preheat the grill to medium-high heat. Lightly oil the grill grates with non-stick cooking spray to prevent the fish from sticking.
Remove the fish from the marinade, allowing any excess to drip off. Discard the leftover marinade.
Place the fish fillets on the grill. Cook for about 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. Be gentle when flipping to prevent the fillets from breaking.
Once cooked, transfer the grilled fish to a serving platter. Garnish with additional fresh herbs, if desired, and serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1427 mg | 62% | |
| Total Carbohydrate | 6.9 g | 3% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 1.4 g | ||
| Protein | 80.9 g | 162% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 120 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 1356 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
