Mediterranean Style Marinated Fish or Chicken Fillets
Elevate your next meal with these mouthwatering Mediterranean Style Marinated Fish or Chicken Fillets, a versatile and flavor-packed recipe that's perfect for weeknight dinners or weekend entertaining. Infused with the sunny flavors of olive oil, zesty lemon juice, minced garlic, and aromatic oregano, the marinade tenderizes the fillets while imparting a delightful tangy and herbaceous profile. A hint of optional smoky paprika adds depth, making this dish irresistibly vibrant. Whether you prefer the delicate texture of fish or the hearty appeal of chicken, this quick and easy recipe is ready in under an hour, including marination time. Serve these golden, perfectly cooked fillets with a sprinkle of fresh parsley and a squeeze of lemon for a restaurant-quality dish, paired beautifully with simple salads, rice, or roasted vegetables. Perfect for those craving Mediterranean cuisine, this recipe will transport your taste buds straight to the shores of the Mediterranean Sea!
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Recipe Information
Ingredients
- 4 pieces Fish or chicken fillets
- 4 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 3 cloves Garlic, minced
- 2 teaspoons Dried oregano
- 1 teaspoon Paprika (optional, for a smoky flavor)
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Parsley, chopped (optional, for garnish)
- 1 whole Lemon wedges (for serving)
Instructions
In a medium bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, paprika, salt, and black pepper to create the marinade.
Place the fish or chicken fillets in a large zip-top bag or shallow dish. Pour the marinade over the fillets, making sure each piece is evenly coated.
Seal the bag or cover the dish with plastic wrap. Place in the refrigerator to marinate for at least 30 minutes, allowing the flavors to infuse (or up to 2 hours for a stronger flavor).
Preheat a grill, grill pan, or skillet over medium heat. Lightly oil the cooking surface to prevent sticking.
Remove the fillets from the marinade, letting any excess marinade drip off. Discard the remaining marinade.
Cook the fish or chicken fillets for 3-5 minutes per side, depending on thickness, until fully cooked. Fish should be opaque and flake easily with a fork, while chicken should reach an internal temperature of 165°F (74°C).
Transfer the cooked fillets to a serving platter and garnish with freshly chopped parsley, if desired.
Serve hot with lemon wedges on the side. Pair with a simple salad, rice, or roasted vegetables for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 6.1 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 94 mg | 31% | |
| Sodium | 576 mg | 25% | |
| Total Carbohydrate | 4.7 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 1.6 g | ||
| Protein | 33.7 g | 67% | |
| Vitamin D | 16.9 mcg | 84% | |
| Calcium | 44 mg | 3% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 683 mg | 15% | |
*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.
