- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 205 kcal
Quick summary
“The grilled fish fillet with herbs is a light and aromatic preparation that highlights the tenderness of the tilapia or sea bass seasoned with lemon juice and extra virgin olive oil. It is worth making for the agility on the griddle and for the balanced profile, ideal for those looking for a healthy meal without complication.”
What you need to know
- Secagem minuciosa dos filés com papel-toalha para retirar a água superficial e possibilitar crosta grelhada uniforme
- Marinada rápida de 15 minutos no azeite de oliva, suco fresco de limão, sal, pimenta e ervas finas selecionadas
- Cocção rápida de 5 a 7 minutos de cada lado em frigideira ou grelha bem quente untada até a carne ficar opaca
Ingredients
Main
- 4 tilapia (or sea bass) fillets - 600 g
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon salt
- 1/2 teaspoon of black pepper
- 1 tablespoon of fine herbs (parsley, chives, rosemary)
Instructions
Principal
- Start by drying the fish fillets well with paper towels so they are free of moisture.
- In a container, mix the olive oil, lemon juice, salt, black pepper, and fine herbs.
- Place the fillets in the marinade and let them rest for at least 15 minutes.
- Grease the grill with a little olive oil to prevent the fish from sticking.
- Place the fillets on the grill and cook for about 5-7 minutes on each side.
- Check if the fish is cooked; it should be opaque and flake easily with a fork.
- Remove from the grill and let it rest for a few minutes before serving.
Chef's tips
- Não deixe o peixe na marinada ácida de limão por mais de 20 minutos para que o ácido cítrico não "cozinhe" a proteína crua antes da chapa
- Aqueça a frigideira ou grelha até ficar bem quente antes de dispor os filés, evitando que a carne solte água e grude no fundo
- Use uma espátula larga de peixe para virar os filés apenas uma única vez, preservando a integridade da peça sem despedaçar
Variations
- Peixe grelhado na manteiga adicionando uma colher de manteiga de garrafa nos últimos 2 minutos de frigideira para regar o filé
- Versão com crosta de alho dourando alho fatiado em lâminas finas no azeite antes de grelhar o peixe para espalhar por cima
- Peixe com toque picante adicionando uma pitada de pimenta-calabresa seca moída ou raspas de pimenta-dedo-de-moça na marinada
Substitutions
- A tilápia pode ser substituída por filés de robalo, pescada-branca, Saint Peter, linguado fresco ou badejo em postas finas
- O suco de limão-taiti pode ser substituído por suco de limão-siciliano, suco de lima-da-pérsia ou vinagre de maçã suave
- A mistura de ervas finas secas pode ser trocada por ervas frescas colhidas na hora como tomilho, salsa picada e cebolinha
How to store
Store the grilled fillets in an airtight container in the refrigerator for up to 2 days. To reheat without drying out the fish meat, prefer a covered skillet over minimum heat with a few drops of olive oil and water for 2 minutes, or oven at 160°C.
Can it be frozen?
It is not recommended to freeze already grilled fish fillets, as lean white fish lose a lot of water and get a spongy and dry texture. Freeze fresh and raw fillets well vacuum-packed for up to 90 days in the freezer.
What to serve with
Serve accompanied by nut rice or loose broccoli rice, velvety arracacha puree, and vegetables grilled in olive oil. A slice of fresh lemon next to the plate allows you to adjust the acidity with each bite.
Frequently asked questions
Why shouldn't the marinating time with lemon be long?
Lemon juice has a high acidity content that denatures the sensitive proteins of raw fish, prematurely altering its texture if it exceeds 15 minutes.
Can I prepare the same recipe in a common skillet?
Yes, a well-heated nonstick or cast-iron skillet with a drizzle of olive oil produces an equally golden and juicy grilled result.
How to prevent the tilapia fillet from breaking when turning on the grill?
Dry the fish well, grease the very hot griddle, and use a wide spatula, flipping the fillet only when the edges are golden and loose.
How to know the exact cooking point of the fish?
The fillet will be cooked to the right point when the meat loses its translucency, becomes completely opaque, and flakes easily to the light touch of a fork.
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