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(6 votes, average: 3.83 out of 5)
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Oily fish like bluefish, mackerel, sardines, trout and salmon have the perfect makeup for an intense marinade like this dill and lemon marinade. The fatty composition of oily fish allow them to maintain integrity for longer periods of time in the marinade. The acids in this lemon and dill marinade will slightly “cook” the fish (the way it’s done in ceviche) so that the cooking time is short and sweet. In the end you’ll end up with a piece of fish that’s the perfect texture with a whole lot of flavor! Simple marinade recipes like this make it easy to get in your 3 recommended servings of oily fish a week.
Preparation
- Mix dill, oil, lemon zest, lemon juice, salt and yogurt to combine.
- Spread on fish.
- Wrap in plastic and refrigerate 30-60 minutes before cooking.
- Grill over medium-high heat until fish is flaky and skin is brown, about 5 minutes per side.
Jonathan Deutsch, Drexel Food Lab
Ingredients:
½ bunch dill, chopped
1 tablespoon olive oil
zest of one lemon
1 teaspoon lemon juice
½ teaspoon kosher salt
2 tablespoons Greek yogurt
1 pound fresh bluefish fillets or steaks (see Ann’s Tips)
Nutritional Information
Calories
366 cals
Fat
18 g
Saturated Fat
4 g
Polyunsaturated Fat
3 g
Monounsaturated Fat
9 g
Carbohydrates
4 g
Sugar
2 g
Fiber
1 g
Protein
47 g
Sodium
616 mg
*per serving
Ann's Tips and Tricks
This dish works perfectly with other oily omega 3 rich fish, think mackerel, sardines, herring, salmon or trout.
