Grilled Bluefish
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.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Marinade
- b.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
Step 2
- a.Marinate the Bluefish
- b.Pat the bluefish fillets dry with a paper towel. Place them in a shallow dish or a resealable plastic bag.
- c.Pour the marinade over the fish, turning each fillet to ensure it's evenly coated.
- d.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
Step 3
- a.Preheat and Prepare the Grill
- b.While the fish marinates, preheat your grill to medium-high heat, aiming for a temperature of 400-450°F (200-230°C).
- c.Once hot, clean the grill grates thoroughly with a wire brush.
- d.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
Step 4
- a.Grill the Fillets
- b.Remove the fillets from the marinade, allowing any excess to drip off. Discard the remaining marinade.
- c.Place the fillets on the hot, oiled grates. If using skin-on fillets, start with the skin-side down.
- d.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.
- e.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
Step 5
- a.Rest and Serve
- b.Carefully transfer the grilled bluefish to a platter and let it rest for 1-2 minutes.
- c.Garnish with additional fresh parsley and serve immediately with lemon wedges on the side for squeezing over the fish.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Bluefish is best eaten extremely fresh. For the mildest flavor, cook it the same day you purchase it.
- 2Do not skip oiling the grill grates. This is the most important step to ensure the delicate fish does not stick and fall apart.
- 3A wide fish spatula is the best tool for flipping the fillets without breaking them.
- 4If you don't have an outdoor grill, you can use a well-ventilated indoor grill pan or broil the fish in the oven.
- 5Bluefish has a strong, distinct flavor that pairs well with simple, starchy sides like roasted new potatoes, corn on the cob, or a crusty bread.
Adapt it for your goals.
Herb Swap
Substitute parsley with other fresh herbs like dill, thyme, or oregano for a different flavor profile.
Spicy KickSpicy Kick
Add 1/4 to 1/2 teaspoon of red pepper flakes to the marinade for a bit of heat.
Smoky FlavorSmoky Flavor
Incorporate 1/2 teaspoon of smoked paprika into the marinade for a smoky, savory depth.
Broiled BluefishBroiled Bluefish
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.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Bluefish is one of the best sources of omega-3s, which are essential for reducing inflammation, supporting cardiovascular health, and promoting brain function.
Excellent Source of Lean Protein
A single serving provides a significant amount of high-quality protein, crucial for building and repairing tissues, supporting muscle mass, and keeping you full.
Packed with B Vitamins
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.
High in Selenium
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.
Frequently asked questions
Each serving of this Grilled Bluefish contains approximately 340-360 calories, making it a nutritious and satisfying main course.