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.
This recipe reminds me of summer dinners where the ocean feels close with every bite, making every meal special.
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 This dish always brings my family around the table, filled with warm smiles and stories of the sea.
Serving Suggestions
Pair with a light green salad or crusty bread to balance the rich seafood flavors.
Variations
Swap blue fish with salmon or trout for a milder flavor. Add a pinch of chili flakes for more heat.
Storage Tips
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently to preserve texture.
Save Enjoy the freshness of the ocean in every bite and cherish the moments shared around this vibrant dish.
Recipe Questions
- → What types of fish work best in this dish?
Blue fish varieties like mackerel, sardine, or bluefish are ideal, offering rich flavor and tender texture.
- → Can I substitute the shrimp with other seafood?
Yes, alternatives like scallops or crab meat can be used depending on availability and taste preferences.
- → How do the citrus elements enhance the flavor?
Lemon zest and juice add brightness and a subtle tang that balances the richness of the fish and seafood.
- → What is the purpose of smoked paprika in this preparation?
Smoked paprika provides a mild smokiness and depth, complementing the seafood and vegetables without overpowering them.
- → Is it necessary to use an ovenproof skillet for cooking?
Yes, an ovenproof skillet allows for both sautéing and baking in one dish, ensuring even cooking and flavor melding.
- → What are some suitable side options to serve with this dish?
Cooked quinoa or wild rice are great complements, absorbing the flavors and adding texture to the meal.