Herbed Baked or Grilled Chicken or Fish
Elevate your weeknight dinners with this versatile and flavor-packed recipe for Herbed Baked or Grilled Chicken or Fish. Perfectly seasoned with a zesty blend of fresh parsley, thyme, and rosemary, plus a hint of lemon and garlic, this dish delivers restaurant-quality taste in just 35 minutes. The recipe allows you to choose between tender chicken breasts or flaky fish fillets like salmon or cod, and offers both baking and grilling options to suit any occasion. Whether you're craving juicy baked chicken or smoky grilled fish, this healthy, protein-packed meal pairs beautifully with roasted vegetables, rice, or a fresh salad. Easy to prepare and brimming with Mediterranean-inspired flavors, this dish is sure to become a staple in your recipe collection.
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Recipe Information
Ingredients
- 4 pieces Chicken breasts or fish fillets (e.g., salmon, cod, or tilapia)
- 3 tablespoons Olive oil
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh thyme leaves
- 1 tablespoon Fresh rosemary, chopped
- 3 cloves Garlic cloves, minced
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika (optional for color)
Instructions
Preheat your oven to 400°F (200°C) for baking or preheat the grill to medium-high heat for grilling.
Pat the chicken breasts or fish fillets dry with paper towels and set aside.
In a small bowl, whisk together olive oil, parsley, thyme, rosemary, garlic, lemon juice, salt, black pepper, and paprika (if using).
Brush the herb mixture generously over both sides of the chicken or fish.
For baking: Arrange the chicken or fish in a single layer on a parchment-lined baking sheet. Bake for 20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) or the fish flakes easily with a fork.
For grilling: Lightly oil the grill grates. Place the chicken or fish directly on the grill and cook for 4-5 minutes per side, or until fully cooked.
Remove from heat and let rest for 5 minutes before serving.
Serve warm with your choice of side dishes, such as roasted vegetables, rice, or a crisp salad.
Nutrition Facts
Calories |
297 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 576 mg | 25% | |
| Total Carbohydrate | 2.2 g | 1% | |
| Dietary Fiber | 0.4 g | 2% | |
| Total Sugars | 0.4 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 25 mg | 2% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 371 mg | 8% | |
*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.
