Mediterranean Diet Grilled Fish with Lemon Herb Sauce

Savor the fresh, vibrant flavors of the Mediterranean with this Grilled Fish with Lemon Herb Sauce recipe, a perfect blend of healthy eating and gourmet flair. This quick and easy dish showcases tender fish fillets, such as sea bass or salmon, seasoned simply with olive oil, salt, and pepper to let the natural flavor shine. The star of the recipe is the zesty homemade lemon herb sauce, made with fresh parsley, dill, garlic, lemon juice, capers, and a hint of lemon zest—bursting with bright, herbaceous notes. Grilled to perfection in just minutes, this Mediterranean-inspired dish is as nutritious as it is delicious, aligning beautifully with the health-focused Mediterranean diet. Serve with vibrant sides like grilled vegetables or a crisp salad for a meal that’s light, satisfying, and packed with flavor. Perfect for weeknight dinners or al fresco dining, this grilled fish recipe is a wholesome choice the whole family will love.

Nutriscore Rating: 60/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Fresh fish fillets (such as sea bass or salmon)
• 3 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cloves Garlic cloves
• 2 tablespoons Fresh lemon juice
• 0.25 cup Fresh parsley
• 2 tablespoons Fresh dill
• 1 tablespoon Capers
• 1 teaspoon Lemon zest

Directions

Step 1

Preheat your grill or grill pan to medium-high heat.

Step 2

Pat the fish fillets dry with paper towels and brush both sides with 1 tablespoon of olive oil.

Step 3

Season the fillets with salt and pepper on both sides.

Step 4

In a small food processor or blender, combine garlic cloves, fresh lemon juice, parsley, dill, capers, lemon zest, and the remaining 2 tablespoons of olive oil. Blend until smooth to make the lemon herb sauce.

Step 5

Oil the grill grates lightly to prevent sticking.

Step 6

Place the fish on the grill skin-side down, and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.

Step 7

Remove the fish from the grill and transfer to a serving platter.

Step 8

Drizzle the lemon herb sauce generously over the grilled fish.

Step 9

Garnish with additional fresh herbs or lemon slices if desired.

Step 10

Serve immediately while hot, pairing with your choice of Mediterranean sides such as grilled vegetables or a fresh salad.

Nutrition Facts

Serving size	(514.4g)

Amount per serving	% Daily Value*
Calories	1232.0

Total Fat 94.4g	0%
Saturated Fat 19.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 252mg	0%
Sodium 2811.8mg	0%
Total Carbohydrate 7.0g	0%
Dietary Fiber 1.7g	0%
Total Sugars 1.0g
Protein 89.4g	0%

Vitamin D 2104IU	0%
Calcium 90.2mg	0%
Iron 3.8mg	0%
Potassium 1766.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 68.8%

Protein: 29.0%

Carbs: 2.3%