Grilled redfish fillets

Ingredients

• 4redfish fillets
• ½green pepper
• ½white onion
• ½carrot
• 3–4 sprigsrosemary
• 1lemon
• 1red chilli
• 100 mlolive oil
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Prepare the vegetables

   Chop the carrot, green pepper, onion and chilli. Cut the lemon into slices and squeeze the other half.

2. 2

   Marinate the fish

   Put the redfish fillets in a dish. Add the vegetables, lemon slices, rosemary, salt, pepper and olive oil, then leave to marinate for 10 minutes.

3. 3

   Cook the fillets

   Heat the griddle and lightly oil it. Cook the fillets for 3 minutes skin-side down, then for 3 minutes on the flesh side.

4. 4

   Finish and serve

   Drizzle the fillets with lemon juice before serving on warmed plates with an accompaniment of your choice.

What are grilled redfish fillets?

Redfish is a firm-fleshed sea fish that suits quick cooking on a hot plate or griddle. This French-style preparation uses lemon and rosemary with chopped vegetables for a bright, savoury finish.

The approach reflects the simple flavours often associated with Mediterranean seafood cooking: good olive oil, herbs and citrus. A short marinade seasons the fish without making the recipe complicated.

Nutrition and macros by portion

The nutrition label shows one serving as written: 180 calories, 0g protein, 0g carbs, 0g fat.

The fish provides most of the protein, while the olive oil is the main source of fat. The vegetables contribute a small amount of carbohydrate; pair a serving with potatoes or rice and extra vegetables for a more complete plate.

Choosing the ingredients

Fish: Choose fillets of similar thickness so they cook at roughly the same rate. If they have skin, keep it on for the first side as directed.

Vegetables: Chop the pepper, onion, carrot and chilli before marinating. Smaller, even pieces are easier to serve alongside the fish.

Herbs and citrus: Rosemary adds a piney aroma, while lemon brightens the fish both in the marinade and at serving.

Make the short marinade count

Marinating: Ten minutes is the specified resting time, enough to coat the fillets with oil, herbs and vegetables. Keep the fish in the fridge if your kitchen is warm.

Seasoning: Distribute the salt and pepper over the fish and vegetables in the dish. The squeezed lemon juice is reserved for finishing, so add it just before serving.

Getting the griddle right

Heat: Warm the griddle before lightly oiling it, so the fish begins cooking as soon as it makes contact. Use moderate heat rather than letting the surface smoke.

Turning: Cook for 3 minutes on the skin side and 3 minutes on the flesh side, as directed. Turn the fillets gently to help keep them intact.

Check for doneness

Texture: The fish should be opaque through the thickest part and separate into moist flakes when tested gently. If a fillet is particularly thick, it may need a little more time; check it rather than relying only on the clock.

Handling: Avoid pressing down on the fillets while they cook, as this can squeeze out moisture. Lift them carefully with a broad spatula.

Serving ideas

Accompaniments: Serve with the accompaniment of your choice, as the recipe suggests. Steamed potatoes, rice or a simple green salad all sit comfortably alongside the lemon and rosemary flavours.

Plating: Warm plates help keep the fish hot. Spoon some of the cooked vegetables around the fillets and finish with the lemon juice.

Recipe notes & tips

• Cut the vegetables into small, even pieces so they are easy to serve with the fish.
• Pat the fillets dry before placing them in the marinade if they are especially wet.
• Lightly oil the griddle rather than pouring the marinade oil directly onto it.
• Turn the fish carefully with a broad spatula.
• Squeeze the reserved lemon over the fillets just before serving.

Variations

• Use thyme: Replace the rosemary with thyme for a gentler herbal note.
• Adjust the chilli: Use less chilli for a milder dish or more for extra heat.
• Add courgette: Include finely chopped courgette among the vegetables.
• Try another firm fish: Use a similar-sized firm white fish fillet and check its doneness as it cooks.
• Serve with potatoes: Add boiled or steamed potatoes to make the meal more substantial.

Common mistakes to avoid

• Over-marinating: Keep to the stated 10 minutes so the fish remains the focus.
• Crowded griddle: Cook in batches if the fillets do not fit with space around them.
• Too much heat: Lower the heat if the oil smokes or the fish colours too quickly.
• Rough turning: Use a wide spatula and turn the fillets once, gently.
• Skipping the doneness check: Check the thickest part for opaque, moist flakes before serving.

How to store

Refrigerate leftovers in a covered container and eat within 1–2 days. Reheat gently in a covered pan over low heat until hot, taking care not to dry out the fish.

Frequently asked questions