Save A vibrant seafood dish featuring tender blue fish fillets, fresh vegetables, and a hint of citrus, evoking the freshness of the ocean.
Preparation Time: 20 minutes Cooking Time: 25 minutes Total Time: 45 minutes
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Ingredients
- Fish & Seafood: 4 blue fish fillets (e.g., mackerel, sardine, or bluefish), about 150 g each 200 g small shrimp, peeled and deveined
- Vegetables: 1 fennel bulb, thinly sliced 1 red onion, finely chopped 1 small zucchini, diced 200 g cherry tomatoes, halved
- Aromatics & Seasonings: 2 cloves garlic, minced Zest and juice of 1 lemon 1 tbsp capers, drained 2 tbsp fresh parsley, chopped 1 tbsp fresh dill, chopped 1 tsp sea salt ½ tsp freshly ground black pepper ½ tsp smoked paprika 4 tbsp extra virgin olive oil
- Accompaniment: 200 g cooked quinoa or wild rice (optional)
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Instructions
- Step 1:
- Preheat the oven to 190°C (375°F).
- Step 2:
- Rinse and pat dry the blue fish fillets. Season both sides with salt, pepper, and smoked paprika.
- Step 3:
- Heat 2 tbsp olive oil in a large ovenproof skillet over medium heat. Add the red onion and fennel; sauté for 3 4 minutes until softened.
- Step 4:
- Add garlic and zucchini; cook for another 2 minutes. Stir in cherry tomatoes, capers, half the lemon zest, and half the parsley.
- Step 5:
- Lay the blue fish fillets and shrimp over the vegetables. Drizzle with remaining olive oil and lemon juice.
- Step 6:
- Sprinkle with dill and remaining lemon zest. Transfer the skillet to the oven and bake for 15 18 minutes, until the fish is cooked through and the shrimp are pink.
- Step 7:
- Remove from oven, garnish with the rest of the parsley. Serve hot, optionally over quinoa or wild rice.
Save Serve with a chilled Sauvignon Blanc or a dry rosé to enjoy a perfect family dinner moment.
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Notes
For a spicier touch, add a pinch of chili flakes before baking. Substitute blue fish with salmon or trout if desired.
Required Tools
Ovenproof skillet or baking dish Chefs knife Cutting board Measuring spoons
Nutritional Information
Calories: 340 Total Fat: 15 g Carbohydrates: 12 g Protein: 36 g
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This dish brings the flavors of the ocean right to your table with a refreshing citrus twist.
Cooking Questions
- → What type of fish works best for this dish?
Blue fish fillets such as mackerel, sardine, or bluefish are recommended for their tender texture and flavor, but salmon or trout can be used as alternatives.
- → How should the vegetables be prepared?
Fennel should be thinly sliced, red onion finely chopped, zucchini diced, and cherry tomatoes halved to ensure even cooking and flavor distribution.
- → Can I make this dish spicier?
Yes, add a pinch of chili flakes before baking for a gentle heat that complements the smoky paprika.
- → What cooking equipment is needed?
An ovenproof skillet or baking dish is essential for both sautéing and oven finishing the dish to lock in flavors.
- → What sides pair well with this dish?
Serving over cooked quinoa or wild rice adds a pleasant texture and completes the meal.
