Simple Seasoned Grilled Fish
User Reviews
5
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Prep Time
1 min
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Cook Time
4 mins
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Total Time
5 mins
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Servings
4 servings
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Calories
150 kcal
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Course
Main Course
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Cuisine
American
Simple Seasoned Grilled Fish
Description
This recipe calls for 4-ounce white fish fillets with a mild flavor, such as sole, flounder, or tilapia. The fillets are brushed with olive oil and seasoned evenly on both sides with salt, black pepper, Old Bay seasoning, and paprika, creating a blend of savory and mildly smoky notes.
The cooking method is a quick sear on a preheated grill pan, skillet, or indoor grill, about 2 minutes per side, ensuring a lightly crisped surface while keeping the interior moist and tender. For indoor grills like George Foreman, the direct heat method takes about 4 minutes total. After cooking, the fish is garnished with fresh chopped parsley and a squeeze of lemon juice to brighten flavors.
This seasoned grilled fish is a straightforward option for a light dinner or lunch and pairs well with simple sides like steamed vegetables or rice. It showcases the delicate texture and subtle flavour of white fish, enhanced by complementary seasonings.
Using a non-stick pan or applying cooking spray can further prevent sticking during cooking, and flat, thin fillets are preferable for even grilling.
Ingredients
- 16 ounces fish fillets (four 4-ounce fillets, see notes)
- 4 teaspoons olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Old Bay seasoning
- 1/2 teaspoon paprika
- ½ lemon
- parsley for garnish, optional, chopped
Instructions
- Start by preheating your pan or grill. Place the grill pan, skillet, or saute pan on the stovetop over medium-high heat and let it warm while you prep the fish fillets. If you're using an indoor electric grill, go ahead and heat it according to the manufacturer’s instructions.
- Brush one side of the fish fillets lightly with olive oil.
- Sprinkle with salt and pepper, Old Bay, and paprika.
- Place the fillets on the pan or grill with the seasoned side down.
- Brush the second side with olive oil and sprinkle with additional seasonings.
- Cook the fillets for about 2 minutes. Use a wide spatula to turn the fillets over and cook an additional 2 minutes. (Note: If using an indoor grill, place the fillets on the preheated grill and cook according to the manufacturer's instructions. For the George Foreman grill, it takes approximately 4 minutes.)
- Transfer the cooked fillets to a plate. Sprinkle with chopped parsley (optional) and drizzle with lemon juice.
Notes
- Choose mild white fish such as sole, flounder, or tilapia for best results, preferably flat and thin fillets.
- Using a non-stick pan and a light coating of cooking spray can help prevent sticking.
- Olive oil brushed on the fish also aids in preventing sticking and adds flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 150 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 150kcal | 8% |
| Carbohydrates | 2g | 1% |
| Protein | 23g | 46% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 57mg | 19% |
| Sodium | 350mg | 15% |
| Potassium | 369mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 37IU | 1% |
| Vitamin C | 8mg | 9% |
| Calcium | 21mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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