Fresh bluefish fillets marinated in a zesty lemon-herb sauce and grilled to flaky perfection. This New England classic is a simple, flavorful way to enjoy this rich, oily fish, ready in under 30 minutes.
Prep10 min
Cook10 min
Servings4
Serving size: 1 fillet
168cal
11gprotein
4gcarbs
13g
Ingredients
4 pcs bluefish fillet (about 150g or 6 oz each, skin-on or off)
3 tbsp olive oil (extra virgin, for marinade)
3 tbsp lemon juice (freshly squeezed)
2 pcs garlic clove (finely minced)
2 tbsp fresh parsley (chopped, plus more for garnish)
A vibrant, chunky salsa packed with sweet corn, hearty black beans, and crisp veggies. Dressed in a zesty lime vinaigrette, it's the perfect dip for tortilla chips or a fresh topping for tacos.
A simple guide to making perfectly fluffy quinoa every time. This versatile, protein-packed grain is a fantastic gluten-free alternative to rice or pasta, ready in under 20 minutes.
About Grilled Bluefish, Corn and Black Bean Salsa and Quinoa
Protein-packed grilled bluefish with tangy corn salsa & quinoa. An energy-giving meal, light & flavorful!
This new_england dish is perfect for dinner. With 663.72 calories and 32.18g of protein per serving, it's a high-fiber, muscle-gain option for your meal plan.
fat
Prepare the Marinade
In a small bowl, whisk together 3 tablespoons of olive oil, fresh lemon juice, minced garlic, chopped parsley, kosher salt, and freshly ground black pepper.
2
Marinate the Bluefish
Pat the bluefish fillets dry with a paper towel. Place them in a shallow dish or a resealable plastic bag.
Pour the marinade over the fish, turning each fillet to ensure it's evenly coated.
Let the fish marinate at room temperature for 15-20 minutes. Do not exceed 30 minutes, as the lemon juice will start to 'cook' the fish and affect its texture.
3
Preheat and Prepare the Grill
While the fish marinates, preheat your grill to medium-high heat, aiming for a temperature of 400-450°F (200-230°C).
Once hot, clean the grill grates thoroughly with a wire brush.
Just before placing the fish on the grill, use tongs to hold a folded paper towel dipped in olive oil and wipe it over the grates. This is a critical step to prevent sticking.
4
Grill the Fillets
Remove the fillets from the marinade, allowing any excess to drip off. Discard the remaining marinade.
Place the fillets on the hot, oiled grates. If using skin-on fillets, start with the skin-side down.
Grill for approximately 4-6 minutes per side, depending on the thickness. Flip the fish only once using a wide, thin spatula to prevent it from breaking.
The fish is cooked when it is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C) on an instant-read thermometer.
5
Rest and Serve
Carefully transfer the grilled bluefish to a platter and let it rest for 1-2 minutes.
Garnish with additional fresh parsley and serve immediately with lemon wedges on the side for squeezing over the fish.
464cal
21gprotein
72gcarbs
13gfat
Ingredients
425 g black beans (one 15 oz can, rinsed and drained)
250 g corn kernels (canned or frozen, thawed and drained)
1 medium red bell pepper (finely diced)
1 small red onion (finely diced)
1 medium jalapeño (finely minced, seeds and ribs removed for less heat)
1 medium avocado (ripe, diced)
0.5 cup fresh cilantro (loosely packed, chopped)
60 ml lime juice (freshly squeezed, from 2-3 limes)
30 ml extra virgin olive oil
1 tsp ground cumin
0.75 tsp salt (or to taste)
0.5 tsp black pepper (freshly ground)
1 tsp agave nectar (optional, for balance)
Instructions
1
Combine Salsa Base
In a large mixing bowl, combine the rinsed and drained black beans, corn kernels, diced red bell pepper, diced red onion, and minced jalapeño.
Stir gently to mix all the ingredients together.
2
Prepare Dressing and Combine
In a small bowl or a jar with a lid, whisk or shake together the extra virgin olive oil, fresh lime juice, ground cumin, salt, and black pepper.
If using, add the optional agave nectar to balance the acidity.
Pour the dressing over the bean and vegetable mixture. Toss gently until everything is evenly coated.
3
Chill and Meld Flavors
Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes.
This crucial step allows the flavors to meld together for a more delicious salsa.
1 cup White Quinoa (Any color of quinoa will work)
2 cup Water (Or use vegetable/chicken broth for more flavor)
1 tbsp Olive Oil (Optional, for toasting)
0.5 tsp Salt (Adjust to taste)
Instructions
1
Measure the quinoa and place it in a fine-mesh sieve. Rinse thoroughly under cold running water for at least 1 minute, rubbing the grains with your fingers. This crucial step removes the natural bitter coating called saponin. Drain well.
2
Optional step for enhanced flavor: Heat the olive oil in a medium saucepan over medium heat. Add the rinsed and drained quinoa. Toast for 1-2 minutes, stirring constantly, until the grains are dry, slightly golden, and smell nutty.
3
Carefully pour the water (or broth) into the saucepan with the quinoa. Add the salt and give it one quick stir to combine.
4
Increase the heat to high and bring the liquid to a rolling boil. Once boiling, immediately reduce the heat to the lowest possible setting, cover the saucepan with a tight-fitting lid, and let it simmer for 15 minutes.
5
After 15 minutes, all the liquid should be absorbed. Remove the saucepan from the heat and let it stand, still covered, for 5-10 minutes. Do not lift the lid during this time; this allows the quinoa to steam and become fluffy.
6
Remove the lid and gently fluff the quinoa with a fork, separating the grains. Serve warm as a side dish or let it cool to use in salads and other recipes.
