Mediterranean Herb-Grilled Fish
Experience the vibrant flavors of the Mediterranean with this Herb-Grilled Fish recipe, perfect for summer evenings. Using fresh herbs like thyme and rosemary, alongside a zesty lemon and olive oil marinade, this dish is not only easy to prepare but also healthy and packed with flavor. You can customize it with various Greek spices and herbs, tailoring it to your personal taste. Whether you're grilling for family or friends, this dish is sure to impress. Serve it alongside a fresh Greek salad for a complete meal that captures the essence of coastal dining.
4
Servings
210
Calories
9
Ingredients
Ingredients
Fish fillets
2 lbs (I use salmon, but any firm fish works well.)
Dried thyme
3 sprigs (Use fresh if available, but dry first.)
Fresh rosemary sprigs
5 (Use to taste.)
Bay leaves
8 (Optional - I have never used these.)
Lemon juice
2 tablespoons (Freshly squeezed.)
Olive oil
2 tablespoons (Plus more for brushing the grill.)
Salt
to taste (For seasoning the fish.)
Coarsely ground thyme or oregano
to taste (Use as a seasoning before grilling.)
Aluminum foil
as needed (for covering the fish during cooking.)
Instructions
1
Begin by rinsing the fish fillets under cold water and patting them dry with paper towels. This ensures there is no excess moisture that will hinder the grilling.
2
Lightly season both sides of the fish with salt, then place them in a colander set over a bowl. Refrigerate for at least 30 minutes to allow the flavors to absorb and the fish to firm up.
3
Prepare your grill for medium-high heat. Brush the grill grates with olive oil to prevent sticking, or use a grilling basket for easier handling of the fish.
4
For those who prefer to use aluminum foil, lay a sheet on the grill, puncturing a few holes for steam to escape. Alternatively, create a bed using dried thyme, rosemary, and bay leaves on the grill for added aroma.
5
In a small mixing bowl, whisk together the lemon juice and olive oil. Brush this mixture liberally over the fish fillets, ensuring they are well-coated.
6
Sprinkle coarsely ground thyme or oregano over the fish, adjusting the amount based on your preference. Remember to baste the fish frequently with the lemon-olive oil mixture during the grilling process.
7
To keep the fish moist while cooking, loosely cover it with aluminum foil.
8
Grill the fish for approximately 20 minutes, or until it flakes easily when prodded with a fork in the thickest part. Cooking time may vary depending on the thickness of the fillets.
Nutrition Information
12g
Fat
1g
Carbs
22g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Herb-Grilled Fish?
Mediterranean Herb-Grilled Fish is a healthy, flavorful dish featuring firm fish fillets marinated in lemon juice and olive oil, seasoned with fresh herbs like thyme and rosemary.
Which type of fish is best for this recipe?
Firm fish fillets work best for this recipe. Salmon is recommended, but any firm variety that holds up well on a grill can be used.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
How many calories are in one serving of this grilled fish?
Each serving of this Mediterranean Herb-Grilled Fish contains 210 calories.
What are the main herbs used in the seasoning?
The primary herbs used are dried thyme, fresh rosemary, and optionally bay leaves or oregano.
How do I prepare the fish before grilling?
Rinse the fish under cold water, pat it dry with paper towels, and season it with salt before refrigerating it for at least 30 minutes.
Why should I refrigerate the fish for 30 minutes before cooking?
Refrigerating allows the salt to absorb into the fish and helps the fillets firm up, making them easier to handle on the grill.
What temperature should the grill be set to?
The grill should be prepared for medium-high heat.
How can I prevent the fish from sticking to the grill?
You can brush the grill grates with olive oil, use a grilling basket, or lay down aluminum foil with steam holes.
How do I make the marinade for the fish?
Whisk together 2 tablespoons of freshly squeezed lemon juice and 2 tablespoons of olive oil.
What is a good way to add extra aroma while grilling?
You can create a bed of dried thyme, rosemary, and bay leaves on the grill surface to infuse the fish with herbal scents.
How long does it take to grill the fish?
The fish typically takes about 20 minutes to grill, depending on the thickness of the fillets.
How do I know when the fish is fully cooked?
The fish is done when it flakes easily when prodded with a fork in the thickest part of the fillet.
Why is aluminum foil used in this recipe?
Aluminum foil is used to loosely cover the fish while cooking to help retain moisture and can also be used as a surface to prevent sticking.
How much protein does this dish contain per serving?
Each serving provides 22 grams of protein.
Is this recipe low in carbohydrates?
Yes, it is very low in carbs, containing only 1 gram of carbohydrates per serving.
How much fat is in this recipe?
There are 12 grams of fat per serving, primarily from the olive oil and the fish itself.
Should I baste the fish during grilling?
Yes, you should baste the fish frequently with the lemon and olive oil mixture to keep it moist and flavorful.
Can I use fresh thyme instead of dried?
The recipe suggests using dried sprigs or drying fresh ones first, but you can adjust based on your preference for fresh or dry seasonings.
What is the recommended side dish for this meal?
This dish is best served alongside a fresh Greek salad for a complete Mediterranean-style meal.
How much fish do I need to buy?
You will need approximately 2 lbs of fish fillets for this recipe.
Are bay leaves necessary for this recipe?
Bay leaves are optional and are used mainly for extra aroma when placed on the grill.
Can I use oregano instead of thyme?
Yes, you can use coarsely ground oregano as a seasoning instead of or in addition to thyme.
How do I ensure the fish doesn't dry out?
Cover the fish loosely with foil during grilling and baste it frequently with the olive oil and lemon juice mixture.
What is the serving size for this recipe?
The recipe provides 4 servings, which would be approximately 0.5 lbs of fish per person.
Can I use bottled lemon juice?
The recipe recommends freshly squeezed lemon juice for the best vibrant flavor.
Is this recipe considered healthy?
Yes, it is high in protein, low in carbs, and uses healthy fats like olive oil, making it a nutritious dinner choice.
What tags are associated with this recipe?
Tags include grilled fish, greek recipes, mediterranean cuisine, summer grilling, healthy dinner, fish recipes, and herb marinade.
How many sprigs of rosemary are needed?
The recipe calls for 5 sprigs of fresh rosemary, or more to taste.
What should I do if my fillets are very thin?
If the fillets are thin, reduce the grilling time and check for flakiness earlier than the 20-minute mark to prevent overcooking.