Save to Pinterest 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 Category: Main Dish Difficulty: Medium Cuisine: French Yield: 4 servings Diet: Pescatarian, Dairy-Free
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)
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 to Pinterest For a spicier touch, add a pinch of chili flakes before baking Substitute blue fish with salmon or trout if desired Serve with a chilled Sauvignon Blanc or a dry rosé
Notes
- For a spicier touch, add a pinch of chili flakes before baking - Substitute blue fish with salmon or trout if desired - Serve with a chilled Sauvignon Blanc or a dry rosé
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
Save to Pinterest This dish captures the essence of the ocean with simple fresh ingredients and vibrant flavors
Recipe Questions & Answers
- → What type of fish works best for this dish?
Blue fish varieties such as mackerel, sardine, or bluefish are ideal for their firm texture and rich flavor.
- → Can I substitute the shrimp with another seafood?
Yes, you can replace shrimp with small scallops or mussels depending on preference and availability.
- → How do the herbs enhance the flavor?
Fresh parsley and dill add bright herbal notes that complement the citrus and seafood perfectly.
- → Is it possible to prepare this dish ahead of time?
Vegetables and seasoning can be prepared in advance, but baking is best done right before serving for optimal freshness.
- → What side dishes pair well with this seafood preparation?
Cooked quinoa, wild rice, or crusty bread are excellent accompaniments to soak up the juices.
- → How can I adjust the spice level?
Adding a pinch of chili flakes before baking introduces a gentle heat without overpowering the dish.