Grilled Fish
Grilled fish is a light and healthy option with quick preparation. Fish fillets like tilapia, salmon, or cod are ready in minutes. The key is not to overcook to maintain a tender and juicy texture.
⏱️ Cooking Time: 12 minutes
🥘 Ingredients
- 4 fish fillets (tilapia, salmon, or cod)
- Juice of 1 lemon
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh herbs (parsley, dill)
👨🍳 How to Make
- 1
Season fillets with lemon, garlic, salt, and pepper. Marinate for 15 minutes.
- 2
Heat skillet or grill over medium-high heat.
- 3
Brush with olive oil to prevent sticking.
- 4
Place fillets skin-side down (if skin on).
- 5
Grill for 5-6 minutes without moving until a golden crust forms.
- 6
Carefully flip and grill for another 4-5 minutes.
- 7
Fish is done when the flesh flakes easily with a fork.
- 8
Serve with lemon and fresh herbs.
🔄 Cooking Variations
| Method | Time | Description | |
|---|---|---|---|
| Oven-baked fish | 20 min | Bake at 200C for 15-20 minutes. Ideal for thicker fillets like salmon. | |
| Fish en papillote | 18 min | Wrap in parchment paper with vegetables and herbs, bake at 200C for 15-18 min. Steams in its own juices. |
💡 Tips
- ✦ Pat fish dry before grilling for a perfect crust.
- ✦ Do not move the fish in the first few minutes - it releases naturally when the crust forms.
- ✦ General rule: 10 minutes of cooking per 2.5cm (1 inch) of thickness.
- ✦ Salmon is best medium (slightly pink center), not well done.
🧠 Did You Know?
Fish was the most consumed protein in ancient times, long before animal domestication.
Salmon can swim up to 3,000 km upstream to spawn, developing omega-3 rich flesh from the effort.
🥗 Nutrition Info
A 100g serving of grilled fish contains about 120-180 kcal (varies by species), 20-25g of protein, and 2-8g of fat. Fish like salmon are rich in omega-3.