Save 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.
This dish reminds me of coastal dinners where the flavors transport me straight to the sea breeze and sunny shores.
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 34 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 1518 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 This recipe often gathers my family around the table sharing stories while enjoying each flavorful bite.
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 per serving.
Save This recipe is a perfect balance of flavors bringing the essence of the sea to your dining table.
Recipe Guide
- → What type of fish works best for this dish?
Blue fish varieties like mackerel, sardine, or bluefish are ideal due to their tender texture and robust flavor.
- → Can I substitute the shrimp with other seafood?
Yes, small peeled shrimp add sweetness and texture, but you can also use scallops or crab meat for variation.
- → How do the herbs influence the dish’s flavor?
Fresh parsley and dill add bright, aromatic notes that complement the citrus and seafood components.
- → Is it necessary to pre-sauté the vegetables before baking?
Lightly sautéing fennel, onion, garlic, and zucchini softens them and enhances their flavors before baking.
- → What side dishes pair well with this seafood preparation?
Serving over quinoa or wild rice balances the meal, absorbing juices and adding texture without overpowering flavors.
- → Can this dish be made spicier?
Yes, adding a pinch of chili flakes before baking introduces a pleasant spicy kick to the dish.