Save to Pinterest A vibrant seafood dish featuring tender blue fish fillets, fresh vegetables, and a hint of citrus, evoking the freshness of the ocean.
Preparation Time: 20 minutes Cooking Time: 25 minutes Total Time: 45 minutes
Ingredients
- Fish & Seafood: 4 blue fish fillets (e.g. mackerel sardine or bluefish) about 150 g each 200 g small shrimp peeled and deveined
- Vegetables: 1 fennel bulb thinly sliced 1 red onion finely chopped 1 small zucchini diced 200 g cherry tomatoes halved
- Aromatics & Seasonings: 2 cloves garlic minced Zest and juice of 1 lemon 1 tbsp capers drained 2 tbsp fresh parsley chopped 1 tbsp fresh dill chopped 1 tsp sea salt ½ tsp freshly ground black pepper ½ tsp smoked paprika 4 tbsp extra virgin olive oil
- Accompaniment: 200 g cooked quinoa or wild rice (optional)
Instructions
- Step 1:
- Preheat the oven to 190°C (375°F).
- Step 2:
- Rinse and pat dry the blue fish fillets. Season both sides with salt pepper and smoked paprika.
- Step 3:
- Heat 2 tbsp olive oil in a large ovenproof skillet over medium heat. Add the red onion and fennel sauté for 3–4 minutes until softened.
- Step 4:
- Add garlic and zucchini cook for another 2 minutes. Stir in cherry tomatoes capers half the lemon zest and half the parsley.
- Step 5:
- Lay the blue fish fillets and shrimp over the vegetables. Drizzle with remaining olive oil and lemon juice.
- Step 6:
- Sprinkle with dill and remaining lemon zest. Transfer the skillet to the oven and bake for 15–18 minutes until the fish is cooked through and the shrimp are pink.
- Step 7:
- Remove from oven garnish with the rest of the parsley. Serve hot optionally over quinoa or wild rice.
Save to Pinterest Serve with a chilled Sauvignon Blanc or a dry rosé.
Required Tools
Ovenproof skillet or baking dish Chefs knife Cutting board Measuring spoons
Allergen Information
Contains fish and shellfish (shrimp) Double-check for allergens in capers and other processed ingredients.
Nutritional Information
Calories: 340 Total Fat: 15 g Carbohydrates: 12 g Protein: 36 g
Save to Pinterest Enjoy this fresh and flavorful seafood dish any time of the year.
Common Recipe Questions
- → What types of blue fish work best for this dish?
Mackerel, sardine, and bluefish are all excellent choices due to their firm flesh and rich flavor, which hold up well during baking.
- → Can I substitute the shrimp with other seafood?
Yes, small scallops or peeled crab meat can be good alternatives that complement the fish and vegetables nicely.
- → How should the vegetables be prepared before baking?
Sauté the fennel, red onion, garlic, and zucchini in olive oil until softened to enhance their flavors before layering with fish and shrimp.
- → What is the purpose of lemon zest and juice in the dish?
Lemon zest and juice add brightness and a subtle citrus aroma that balances the richness of the fish and seafood.
- → Can this dish be made spicier?
Absolutely, adding a pinch of chili flakes before baking provides a gentle heat that complements the other flavors well.
- → What is a good side to serve with this dish?
Serving it over cooked quinoa or wild rice adds a satisfying texture and makes the meal more filling.