Pin Plongeons dans lOcéan Poisson Bleu A vibrant seafood dish featuring tender blue fish fillets, fresh vegetables, and a hint of citrus, evoking the freshness of the ocean.
I first tried this recipe to bring the taste of the ocean to my dinner table and it was an instant favorite among my family and friends.
Ingredients
- 4 blue fish fillets: about 150 g each, e.g., mackerel, sardine, or bluefish
- 200 g small shrimp: peeled and deveined
- 1 fennel bulb: thinly sliced
- 1 red onion: finely chopped
- 1 small zucchini: diced
- 200 g cherry tomatoes: halved
- 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
- 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.
Pin Sharing this meal with my family brings us closer, creating memories around food and fun conversations.
Notes
Serve with a chilled Sauvignon Blanc or a dry rosé for the perfect pairing.
Required Tools
Ovenproof skillet or baking dish, Chefs knife, Cutting board, Measuring spoons
Allergen Information
Contains fish and shellfish (shrimp). Double-check for allergens in capers and other processed ingredients.
Pin This recipe is a fresh and flavorful way to enjoy seafood any day of the week.
Recipe Q&A
- → What type of fish works best for this dish?
Blue fish varieties like mackerel, sardine, or bluefish provide the ideal flavor and texture, but salmon or trout can also be used as substitutions.
- → Can I add spice to this seafood dish?
Yes, adding a pinch of chili flakes before baking adds a gentle heat complementing the citrus and herbs.
- → What side dishes pair well with this main?
Cooked quinoa or wild rice offer a wholesome accompaniment, complementing the fresh seafood and vegetable flavors.
- → How do I ensure the fish stays tender during cooking?
Cooking the fish fillets gently in an ovenproof skillet with olive oil and baking at 190°C prevents drying and keeps the fish moist.
- → Are there any allergens to be aware of?
This dish contains fish and shellfish (shrimp). It's important to verify allergens in ingredients like capers to avoid any adverse reactions.
- → Can I prepare this dish ahead of time?
While best enjoyed freshly baked, components like sliced vegetables and seasoning mix can be prepped in advance to save time.