Oven Grilled Fish

 Oven Grilled Fish

Fish is one of my family's favorite type of meat, we cook with fish more than twice a week. It's light, healthy, full of vitamins and minerals, and omega-3 fatty acids. My daughters enjoy fish meals, especially when served with sour cream and garlic sauce or with my homemade lemon sauce

 

We usually like fresh waters fish, like trout, zander or bass, but we cook salmon and other types of fish as well. This method is one of the easiest, for whenever grilling outside is not possible this oven method is healthy, quick and delicious.

 

We like to make some scores into the surface of the fish so all the good flavors combine. You can do that for either a whole fish or fish fillet.

 

These days we bought a wild captured zander,  one of our favorites, as the meat is very firm, white, the flavor is very delicate and the bones are easy to remove. If zander is not available in your area use this method presented here for any other type of firm fish. It will work as well.


Related Posts:
Grilled Salmon
Fish Fillet Soup
Potato Tuna Patties

 

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Ingredients
  • Makes 2 servings
  • 1 pound fish
  • Salt and freshly ground black pepper
  • ground lemongrass, optional
  • herbs, like thyme, oregano, optional
  • 1 tbsp olive oil or butter
  • For Serving
  • 1/4 cup sour cream
  • 2 cloves garlic, minced
  • salt
  • lemon sauce or lemon slices
Directions
  1. Score the surface of the fish with a sharp knife in 3 or 4 places, to help the flavors penetrate better. Sprinkle with salt, pepper, lemongrass and herbs if used, on all the sides of the fish as well in the inside. Place them into a bowl, cover with foil and refrigerate overnight.
    oven grilled fish step 1
  2. Preheat oven to 450 F (230 C), grill function.
  3. Place the fish over the rack of the oven and place the rack on a baking tray lined with parchment paper or aluminum foil,  so all the grease can drip there. Sprinkle a little butter or vegetable oil over the fish. Place in the preheated oven.
    oven grilled fish step 2
  4. Let the fish cook for about 20-30 minutes or until the skin is crispy and a bit golden. Make sure you keep an eye on it as you don't want to let it burn.
  5. Meanwhile prepare the sour cream mixture, by combining sour cream with minced garlic and salt.
  6. Remove the fish form the oven and serve with the sour cream mixture, some lemon sauce or simply some lemon slices alongside you favorite side dish.
 Oven Grilled Fish-1
Nutrition facts 1 Serving - Calories:465, Fat:22.6g, Saturated Fat:4.0g, Carbohydrates:1.0g, Protein:60.6g, Cholesterol:168mg, Calories from Fat 204, Sodium 152mg, Potassium 1062mg, Vitamin A 3%, Vitamin C 3%, Calcium 13%, Iron 24%, Nutrition Grade A-, daily percent values are based on a 2000 calorie diet
On November 07, 2014 at 09:52 am, Kristi @ Inspiration Kitchen said...
This looks delicious Ella! We love healthy fish like this! Its making my mouth water.
On November 07, 2014 at 11:24 am, Liz said...
What a terrific tip on scoring the fish! A delicious entree!
On November 07, 2014 at 10:30 pm, Thalia @ butter and brioche said...
I definitely do not grill fish enough.. you've got me all inspired to make this delicious recipe. Thanks for sharing it!
On November 10, 2014 at 03:38 am, Rosa said...
A great fish recipe. so scrumptious and refined tasting. Cheers, Rosa
On November 10, 2014 at 05:06 am, Maureen said...
My husband will love this when I make it for him. I don't know zander but I'll find something that will work with this method. Thanks!
On November 11, 2014 at 03:04 pm, Nami | Just One Cookbook said...
My family enjoy fish and do eat 2-3 times a week too! I have to try your homemade lemon sauce with the fish!
On November 27, 2014 at 01:39 pm, Laura Dembowski said...
I cook fish very frequently, but I haven't tried cooking it like this. Looks and sounds fab!
On April 11, 2016 at 09:18 am, Sibongile said...
Please send me the recepts on my email

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