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Healthy Mediterranean Grilled Fish Recipe with Easy Zesty Olive Tapenade

Healthy Mediterranean Grilled Fish - featured image
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A quick and easy grilled white fish recipe topped with a zesty olive tapenade, delivering fresh Mediterranean flavors perfect for a light, wholesome meal.

Ingredients

Scale
  • 4 fresh white fish fillets (such as cod, sea bass, or halibut) – about 6 oz / 170 g each
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 1 teaspoon dried oregano or fresh if available
  • 1 lemon, sliced for grilling and serving (optional)
  • 1 cup pitted Kalamata olives, coarsely chopped
  • 2 tablespoons capers, rinsed and chopped
  • 2 cloves garlic, minced
  • 2 tablespoons fresh parsley, finely chopped
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons extra virgin olive oil
  • ½ teaspoon crushed red pepper flakes (optional)
  • Freshly ground black pepper, to taste

Instructions

  1. Pat the fish fillets dry with paper towels to remove excess moisture. Brush both sides lightly with 2 tablespoons of extra virgin olive oil, then sprinkle evenly with sea salt, black pepper, and oregano. Let them sit at room temperature for about 10 minutes.
  2. In a mixing bowl, combine the chopped Kalamata olives, capers, minced garlic, and fresh parsley. Add the lemon juice and 3 tablespoons of olive oil. Stir well to combine. Add crushed red pepper flakes if desired, and season with black pepper to taste. Set aside.
  3. Preheat your grill or grill pan to medium-high heat (about 400°F / 200°C).
  4. Place the fish fillets skin-side down on the grill. Grill for about 4-5 minutes per side, depending on thickness, until the flesh is opaque and flakes easily with a fork. Avoid flipping more than once.
  5. While the fish cooks, grill lemon slices for 1-2 minutes per side until slightly charred and caramelized.
  6. Transfer the grilled fish to plates and spoon generous amounts of the zesty olive tapenade on top. Garnish with grilled lemon slices and fresh parsley if desired.

Notes

Pat fish dry and oil both fish and grill grates to prevent sticking. Let fish rest a couple of minutes after grilling to redistribute juices. The tapenade tastes better if made ahead to allow flavors to meld. For a vegetarian option, substitute fish with firm tofu or eggplant slices.

Nutrition

Keywords: grilled fish, Mediterranean recipe, olive tapenade, healthy fish recipe, quick dinner, seafood, zesty topping

Find it online: https://gleefulfork.com/healthy-mediterranean-grilled-fish-recipe-with-easy-zesty-olive-tapenade/