High Protein Grilled Fish with Lemon Herb Sauce
Elevate your dinner table with this High Protein Grilled Fish with Lemon Herb Sauce—an effortless, healthy meal bursting with fresh, zesty flavors. Perfect for salmon or tilapia fillets, this recipe combines the heartiness of perfectly grilled fish with a vibrant, homemade sauce made from lemon juice, olive oil, garlic, and fresh herbs like parsley and dill. Ready in just 30 minutes, it’s packed with lean protein and rich in nutrients, making it an ideal option for a quick weeknight dinner or a light summer barbecue. Serve this dish with roasted vegetables or a crisp green salad for a balanced, nutritious meal that’s as delicious as it is wholesome. Whether you're mastering grilling techniques or searching for a flavorful seafood recipe, this one guarantees to please your palate and fuel your body.
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Ingredients
- 4 pieces fish fillets (salmon or tilapia)
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 2 cloves garlic, minced
- 3 tablespoons fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0 cooking spray
Directions
Step 1
Preheat your grill to medium-high heat and lightly grease the grill grates with cooking spray.
Step 2
In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, parsley, dill, salt, and black pepper to create the lemon herb sauce.
Step 3
Pat the fish fillets dry with paper towels and lightly season them with a pinch of salt and pepper on both sides.
Step 4
Brush the lemon herb sauce generously over both sides of each fish fillet, reserving a small portion of the sauce for serving.
Step 5
Place the fish fillets on the hot grill, skin-side down if applicable. Grill for about 4-6 minutes per side, or until the fish is opaque and easily flakes with a fork. The cooking time may vary depending on the thickness of the fillets.
Step 6
Once grilled, transfer the fish fillets to a serving platter.
Step 7
Drizzle the reserved lemon herb sauce over the grilled fish fillets and garnish with additional chopped parsley if desired.
Step 8
Serve immediately with a side of vegetables or a fresh green salad for a balanced high-protein meal.
Nutrition Facts
| Serving size | (504.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1107.8 |
| Total Fat 80.5g | 0% |
| Saturated Fat 16.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 252mg | 0% |
| Sodium 2607.7mg | 0% |
| Total Carbohydrate 7.6g | 0% |
| Dietary Fiber 1.4g | 0% |
| Total Sugars 1.4g | |
| Protein 89.3g | 0% |
| Vitamin D 1800IU | 0% |
| Calcium 96.3mg | 0% |
| Iron 3.7mg | 0% |
| Potassium 1685.6mg | 0% |
Source of Calories