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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.
Prepare the Marinade
Marinate the Bluefish
Preheat and Prepare the Grill
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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.
This new_england recipe takes 20 minutes to prepare and yields 4 servings. At 168.47 calories per serving with 10.73g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Grill the Fillets
Rest and Serve
Substitute parsley with other fresh herbs like dill, thyme, or oregano for a different flavor profile.
Add 1/4 to 1/2 teaspoon of red pepper flakes to the marinade for a bit of heat.
Incorporate 1/2 teaspoon of smoked paprika into the marinade for a smoky, savory depth.
If you don't have a grill, you can broil the fish. Place the marinated fillets on a foil-lined baking sheet and broil 4-6 inches from the heat source for 6-10 minutes, flipping once, until cooked through.
Bluefish is one of the best sources of omega-3s, which are essential for reducing inflammation, supporting cardiovascular health, and promoting brain function.
A single serving provides a significant amount of high-quality protein, crucial for building and repairing tissues, supporting muscle mass, and keeping you full.
Bluefish is high in B vitamins, particularly B12, which is vital for nerve function and the formation of red blood cells, helping to prevent anemia and boost energy levels.
This fish is a great source of selenium, a powerful antioxidant that helps protect cells from damage, supports thyroid function, and boosts the immune system.
Each serving of this Grilled Bluefish contains approximately 340-360 calories, making it a nutritious and satisfying main course.
Yes, it is very healthy. Bluefish is an excellent source of omega-3 fatty acids, which support heart and brain health. It's also packed with lean protein, vitamin B12, and selenium.
Bluefish is an oily fish with a naturally rich, strong flavor. This flavor intensifies quickly after the fish is caught. To ensure the mildest taste, it's crucial to buy the freshest bluefish possible and cook it the same day.
Fresh bluefish fillets should have firm, moist flesh that springs back when pressed. They should smell clean and of the ocean, not overly 'fishy' or sour. Avoid any fillets that look dull, dry, or have gaps in the flesh.
You can, but fresh is highly recommended for the best flavor and texture. If using frozen, make sure to thaw the fillets completely in the refrigerator overnight and pat them very dry before marinating.
This dish pairs wonderfully with simple sides that complement its bold flavor. Try grilled asparagus, roasted potatoes, corn on the cob, a fresh tomato and cucumber salad, or a simple rice pilaf.