Save Plongeons dans lOcéan Poisson Bleu A vibrant seafood dish featuring tender blue fish fillets, fresh vegetables, and a hint of citrus, evoking the freshness of the ocean.
I first served this flavorful seafood recipe to my family on a warm summer evening and it was an instant hit, bringing the freshness of the ocean straight to our table.
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 34 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 1518 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.
Pin it This dish often brings my family together, sharing stories and laughter over a delicious, wholesome meal straight from the sea.
Notes
Serve with a chilled Sauvignon Blanc or a dry rosé for the perfect pairing.
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.
Pin it This recipe is perfect for bringing the flavors of the sea to your dining table in a healthy and delicious way.
Frequently Asked Questions
- → What types of fish work well for this dish?
Mackerel, sardine, or bluefish fillets work great due to their firm texture and rich flavor.
- → Can I substitute the shrimp with another seafood?
Yes, small peeled shrimp add sweetness and texture, but alternatives like scallops or crab can also be used.
- → How can I enhance the flavor with spices?
A pinch of chili flakes before baking adds a subtle spicy kick that complements the smoky paprika.
- → What side dishes pair well with this preparation?
Quinoa or wild rice offers a nutty and textured base, balancing the dish's freshness and richness.
- → Is the dish suitable for special diets?
It fits pescatarian and dairy-free preferences, focusing on fresh seafood and vegetables without dairy ingredients.