| Prep: 15 mins | Cook: 10 mins – 12 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 22g | 3g | 2g |
| sugars | fibre | protein | salt |
| 1g | 1g | 35g | 0.2g |
It’s hard not to fall in love with the Grilled Fish with Oregano and Olive Oil recipe. It harks back to my breezy Atlantic coast upbringing, with its simplicity echoing the accessible, unfussy charm of a shoreline picnic. This is not to say it’s without its own level of sophistication brought about by the harmonious interplay of flavors. It’s a dish that’s comforting yet enlightened, wholesome yet indulgent.
Flavor Profile
The essence of this recipe lies in the tender white fish fillet taking center stage, acting as a beautiful canvas for the robust aromatic elements. You’ve got the bold, slightly bitter notes from the dried oregano, balanced impeccably with the smooth richness of the olive oil. Then, the fresh lemon juice brings a touch of acidity to cut through denser flavors, while garlic adds an assertive kick that plays up the inherent sweetness of the fish. Salt and ground black pepper to taste contribute to the overall flavor balance, and a scattering of fresh parsley leaves lends vibrancy.
A Healthful Choice
Beyond its taste, the Grilled Fish with Oregano and Olive Oil also boasts an impressive lineup of health benefits. Olive oil, for instance, is teeming with heart-friendly monounsaturated fats, while white fish fillet is an excellent source of high-quality protein and rich in omega-3 fatty acids that promote cardiovascular health. Even the herbs used in the recipe, such as parsley and oregano, contribute to the dish’s nutritional profile with their potent antioxidant properties.
Complementary Dishes
Though this grilled fish dish is impressive in its own right, it pairs brilliantly with a variety of sides and accompaniments. A potato salad reminiscent of summertime gatherings or a serving of creamy coleslaw can wonderfully complement the grilled fish’s rich flavors. For dessert, a fruit-based sorbet or a lighter take on a classic apple crisp can finish off the meal on a delightfully sweet note.
Whether you’re a seafood lover, an ardent follower of Mediterranean cuisine or just a home cook looking for a straightforward yet impressive dish to whip up, this Grilled Fish with Oregano and Olive Oil recipe is truly one to savor.
What You’ll Need
- 6 pieces of white fish fillet
- 2 tablespoons of dried oregano
- 1/2 cup of extra virgin olive oil
- 1 lemon, juiced
- Salt to taste
- Ground black pepper to taste
- 1 handful of fresh parsley, chopped
- 3 cloves of garlic, minced
Method
Step One
Start by preheating your grill on medium-high heat. It is crucial that the grill reaches the right temperature before you start cooking your fish. This will ensure that the fillets are cooked uniformly and get a nice grilled texture.
Step Two
While the grill is preheating, you can prepare your marinade. In a bowl, combine the 2 tablespoons of dried oregano, 1/2 cup of extra virgin olive oil, lemon juice from 1 lemon, salt, and ground black pepper to taste. 3 cloves of minced garlic can also be added for an extra kick of flavor.
Step Three
Place your 6 pieces of white fish fillet in the marinade. Ensure that each piece is well coated, then leave them to marinate at room temperature for about 10 -15 minutes. This allows the fillets to absorb all the beautiful flavors.
Step Four
Once your grill is hot enough and the fillets have marinated, place the fillets on the grill. Cook them for about 3-4 minutes on each side. However, be careful not to overcook them as fish can dry out quickly on the grill. The fillets should be done when they are opaque and flake easily with a fork.
Step Five
Transfer your grilled fish fillets onto a serving dish. Drizzle them with some more extra virgin olive oil and freshly squeezed lemon juice for added flavor. Finally, garnish with a handful of freshly chopped parsley.
Step Six
Your Grilled Fish with Oregano and Olive Oil is now ready to be served. Enjoy this healthy dish with a side of fresh salad or grilled vegetables for a complete meal.
