Ingredients with Measurements:
- 4 fillets of white fish (such as cod or halibut), about 6 oz each
- 1/2 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice
- 2 garlic cloves, minced
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh basil
- 1 tablespoon chopped fresh thyme
- Salt and pepper to taste
Special equipment needed:
- Large shallow dish or resealable plastic bag
- Grill or grill pan
Step-by-step instructions:
1. In a large shallow dish or resealable plastic bag, combine the olive oil, lemon juice, garlic, parsley, basil, thyme, salt, and pepper. Mix well.
2. Add the fish fillets to the marinade, making sure they are fully coated. Cover the dish or seal the bag and refrigerate for at least 30 minutes, or up to 2 hours.
3. Preheat a grill or grill pan over medium-high heat.
4. Remove the fish from the marinade and discard the excess marinade.
5. Grill the fish for 3-4 minutes per side, or until cooked through and flaky.
6. Serve hot, garnished with additional herbs and lemon wedges if desired.
Time:
Preparation time: 10 minutes
Marinating time: 30 minutes to 2 hours
Cooking time: 6-8 minutes
5. Temperature:
Grill or grill pan over medium-high heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 340
Fat: 24g
Protein: 28g
Carbohydrates: 2g
Fiber: 0g
Sugar: 0g
Sodium: 100mg
Substitutions for ingredients:
- Any white fish can be used in place of cod or halibut.
- Other herbs such as rosemary or oregano can be used in place of parsley, basil, or thyme.
- Lime juice can be used in place of lemon juice.
Variations:
- Add sliced onions or bell peppers to the marinade for extra flavor.
- Use the marinated fish to make fish tacos or a fish sandwich.
- Serve the fish over a bed of mixed greens for a light and healthy meal.
Tips and tricks:
- Make sure the fish is fully coated in the marinade to ensure maximum flavor.
- Don't overcook the fish or it will become dry and tough.
- If using a grill pan, make sure it is well-oiled to prevent sticking.
Storage instructions:
Leftover fish can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
Reheat the fish in the microwave or in a pan over medium heat until heated through.
Presentation ideas:
Serve the fish on a platter with lemon wedges and fresh herbs for a beautiful presentation.
Garnishes:
Fresh herbs, lemon wedges, or sliced avocado make great garnishes for this dish.
Pairings:
This dish pairs well with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
Roasted vegetables, a simple green salad, or garlic bread make great side dishes for this meal.
Troubleshooting advice:
If the fish is sticking to the grill or grill pan, make sure it is well-oiled before cooking.
Food safety advice:
Make sure the fish is fully cooked before serving to prevent foodborne illness.
Food history:
Olio extravergine d'oliva, or extra-virgin olive oil, has been a staple in Mediterranean cuisine for centuries. It is known for its health benefits and delicious flavor.
Flavor profiles:
This dish is light and fresh, with the flavors of lemon, garlic, and herbs complementing the delicate flavor of the fish.
Serving suggestions:
This dish is perfect for a summer barbecue or a light and healthy weeknight dinner.
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Region: Italian