Mediterranean Diet Grilled Fish with Lemon Herb Sauce
Elevate your seafood dining experience with this Mediterranean Diet Grilled Fish with Lemon Herb Sauce, a healthy and flavorful dish bursting with fresh, zesty aromas. Perfectly seasoned fish fillets, such as sea bass or salmon, are lightly brushed with heart-healthy olive oil and grilled to flaky perfection. The star of the recipe is the vibrant lemon herb sauce, made with fresh parsley, dill, tangy capers, and a bright zing of lemon juice and zest, blended into a smooth, aromatic topping. With just 15 minutes of prep time and 10 minutes on the grill, this quick, nutrient-packed dish is ideal for weeknight dinners or outdoor gatherings. Pair with classic Mediterranean sides like grilled veggies or a refreshing salad to complete this deliciously wholesome meal. If you’re seeking a light, easy, and impressive recipe, this grilled fish captures the essence of Mediterranean cuisine in every bite.
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Recipe Information
Ingredients
- 4 pieces Fresh fish fillets (such as sea bass or salmon)
- 3 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cloves Garlic cloves
- 2 tablespoons Fresh lemon juice
- 0.25 cup Fresh parsley
- 2 tablespoons Fresh dill
- 1 tablespoon Capers
- 1 teaspoon Lemon zest
Instructions
Preheat your grill or grill pan to medium-high heat.
Pat the fish fillets dry with paper towels and brush both sides with 1 tablespoon of olive oil.
Season the fillets with salt and pepper on both sides.
In a small food processor or blender, combine garlic cloves, fresh lemon juice, parsley, dill, capers, lemon zest, and the remaining 2 tablespoons of olive oil. Blend until smooth to make the lemon herb sauce.
Oil the grill grates lightly to prevent sticking.
Place the fish on the grill skin-side down, and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
Remove the fish from the grill and transfer to a serving platter.
Drizzle the lemon herb sauce generously over the grilled fish.
Garnish with additional fresh herbs or lemon slices if desired.
Serve immediately while hot, pairing with your choice of Mediterranean sides such as grilled vegetables or a fresh salad.
Nutrition Facts
Calories |
1232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.4 g | 121% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 252 mg | 84% | |
| Sodium | 2812 mg | 122% | |
| Total Carbohydrate | 7.0 g | 3% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 1.0 g | ||
| Protein | 89.4 g | 179% | |
| Vitamin D | 52.6 mcg | 263% | |
| Calcium | 90 mg | 7% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1767 mg | 38% | |
*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.
