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.
The first time I served this dish, the vibrant flavors and fresh ingredients instantly reminded me of a summer by the sea.
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 Sharing this dish with my family always brings us together around the table, enjoying the fresh flavors from the ocean.
Notes
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
Save This recipe captures the essence of coastal cuisine and is perfect for any seafood lover.
Recipe Help & Answers
- → What type of fish works best for this dish?
Blue fish varieties such as mackerel, sardine, or bluefish are ideal due to their firm texture and rich flavor, which hold well during baking.
- → Can I substitute shrimp with other shellfish?
Yes, small shrimp can be replaced with similar shellfish like scallops or small clams, adjusting cooking time accordingly.
- → How do I ensure the fish stays tender when baking?
Season the fillets lightly and bake them over the sautéed vegetables, which provide moisture, preventing dryness and adding flavor.
- → What sides pair well with the seafood and vegetables?
Light grains such as cooked quinoa or wild rice complement the dish’s fresh and vibrant profile without overpowering it.
- → Can I add spice to this preparation?
For added heat, sprinkle a pinch of chili flakes over the dish before baking to enhance the flavor with subtle spice.