Mediterranean Diet Grilled White Fish with Lemon Herb Marinade
Elevate your dinner with this *Mediterranean Diet Grilled White Fish with Lemon Herb Marinade*, a light yet flavor-packed dish that's perfect for healthy eating. This recipe features tender, flaky white fish fillets—like cod, haddock, or halibut—soaked in a vibrant marinade made from fresh lemon juice, zesty lemon zest, and fragrant herbs like parsley and dill. Combined with a hint of garlic, extra virgin olive oil, and an optional sprinkle of capers, this marinade infuses the fish with a bright and refreshing flavor. It's easy to prepare in under 30 minutes and ideal for grilling, resulting in beautifully charred, aromatic fillets that pair wonderfully with a crisp salad or seasonal roasted vegetables. Perfect for those following a Mediterranean diet or anyone seeking a light, nutritious, and delicious seafood meal, this recipe is a surefire crowd-pleaser!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (such as cod, haddock, or halibut)
- 2 whole lemons
- 4 tablespoons extra virgin olive oil
- 2 tablespoons fresh parsley
- 2 tablespoons fresh dill
- 3 cloves garlic cloves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons capers (optional)
Instructions
Begin by preparing the marinade: zest and juice the lemons into a mixing bowl.
Add the extra virgin olive oil to the bowl with the lemon juice.
Finely chop the fresh parsley and dill and add them to the bowl.
Mince the garlic cloves and mix them into the marinade.
Stir in the salt and black pepper until well combined.
Place the white fish fillets into a shallow dish or a resealable plastic bag.
Pour the lemon herb marinade over the fish, ensuring all fillets are evenly coated.
Cover the dish or seal the bag and refrigerate for at least 15 minutes to marinate. If time allows, marinate for up to 1 hour for enhanced flavor.
Preheat the grill to medium-high heat, about 400°F (200°C).
Remove the fish from the marinade and let any excess marinade drain off.
Lightly oil the grill grates to prevent the fish from sticking.
Place the fish fillets on the grill and cook for 3-5 minutes per side, depending on thickness, or until the fish is opaque and flakes easily with a fork.
Optional: During the last minute of grilling, sprinkle capers over the fish for added flavor.
Remove the fish from the grill and let it rest for a couple of minutes before serving.
Serve the grilled fish with a side of fresh salad or roasted vegetables for a complete Mediterranean meal.
Nutrition Facts
Calories |
899 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3066 mg | 133% | |
| Total Carbohydrate | 16.0 g | 6% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 3.2 g | ||
| Protein | 82.7 g | 165% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 156 mg | 12% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1506 mg | 32% | |
*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.
