Heart-Healthy Spicy Grilled Fish
Elevate your mealtime with this heart-healthy spicy grilled fish recipe, packed with bold flavors and wholesome ingredients. Featuring tender white fish fillets such as cod, tilapia, or halibut, this dish is marinated in a zesty blend of olive oil, fresh lemon juice, garlic, smoked paprika, cumin, and cayenne pepper for a smoky, spicy kick. Perfect for grilling on the barbecue or a stovetop grill pan, the fish cooks quickly and effortlessly, yielding flaky perfection in just minutes. Garnished with fresh parsley and served with lemon wedges, this protein-packed recipe is ideal for a nutritious dinner that’s low in saturated fat and big on flavor. Pair it with steamed veggies or a refreshing salad for a complete, guilt-free meal that's as delicious as it is good for your heart!
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Recipe Information
Ingredients
- 4 fillets (4-6 oz each) Fresh firm white fish fillets (e.g., cod, tilapia, or halibut)
- 2 tablespoons Olive oil
- 2 tablespoons Fresh lemon juice
- 3 cloves Garlic cloves, minced
- 1 teaspoon Smoked paprika
- 1 teaspoon Ground cumin
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 2 tablespoons Chopped fresh parsley (optional for garnish)
- 4 pieces Lemon wedges (for serving)
Instructions
Preheat your grill to medium-high heat (around 400°F), or alternatively, preheat a stovetop grill pan over medium-high heat.
In a small bowl, mix together the olive oil, lemon juice, minced garlic, smoked paprika, ground cumin, cayenne pepper, salt, and black pepper to create a marinade.
Place the fish fillets on a large plate or shallow dish. Using a food-safe brush or a spoon, coat both sides of each fish fillet evenly with the marinade.
Let the fish marinate for 10-15 minutes at room temperature to absorb the flavors. While waiting, lightly oil your grill grates or grill pan to prevent sticking.
Place the fish fillets on the grill and cook for 3-4 minutes per side (depending on their thickness), or until the fish is opaque and flakes easily with a fork. Avoid overcooking to retain moisture.
Once cooked, carefully remove the fish from the grill and transfer to a serving plate.
Sprinkle the fish with chopped fresh parsley for garnish, if desired, and serve with lemon wedges on the side for a fresh citrusy kick.
Enjoy your heart-healthy spicy grilled fish with a side of steamed vegetables, quinoa, or a light salad!
Nutrition Facts
Calories |
927 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.2 g | 46% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1603 mg | 70% | |
| Total Carbohydrate | 15.1 g | 5% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 4.3 g | ||
| Protein | 138.5 g | 277% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 234 mg | 18% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2465 mg | 52% | |
*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.
