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Grill-Pan Fish Steaks

Just a little effort and juicy fish is on your table! Grill-pan fish steaks are a case where a dish is wholesome and incredibly tasty at the same time. Marinating the fish first in herbs and lemon juice makes it even juicier and more fragrant, and searing the steaks on the grill pan adds appetizing char marks and a golden, crisp crust.

TayasikAuthor avatar
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Grilled fish steak
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 42 % 11 g
Fats 50 % 13 g
Carbohydrates 8 % 2 g
224 kcal
GI: 100 / 0 / 0
    1. Rinse the fish fillet thoroughly under cold running water and pat it dry with paper towels. You can use just about any fish here, based on your own preferences — in this case, striped bass fillet was used. 2. To make the fish juicier and more flavorful, it's best to marinate it first. The marinade is built on everyday ingredients — lemon and olive oil — plus a couple of herbs: thyme and oregano. Rinse the herbs and dry them on a towel. Peel, rinse, and chop the garlic — press it, grate it, or finely mince it with a knife. In a small deep bowl, combine the olive oil, lemon juice, chopped garlic, and herbs. Add a little freshly ground black pepper. Stir all the marinade ingredients together. 3. Put the fish steaks in a sturdy zip-top bag and pour in the marinade. Seal it tightly and spread the marinade around evenly inside the bag. Refrigerate the bagged fish for about half an hour. 4. After half an hour, heat a grill pan on the stove over medium heat. You don't need to add oil, since the fish steaks still have olive oil on them from the marinade. Take the steaks out of the bag and shake off the excess marinade. Then lay the fish skin side down on the hot pan. Season the tops with sea salt to taste. Sear the steaks until they have a crisp, golden crust on both sides — about 5 minutes per side. 5. Arrange the finished fish steaks on a nice platter. Before serving, garnish with juicy lemon wedges and thyme sprigs. Enjoy — dig in!

Caloric content of the products possible in the composition of the dish

  • Lemon - 16  kcal/100g
  • Lemon zest - 47  kcal/100g
  • Garlic - 143  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Thyme - 101  kcal/100g
  • Dried thyme - 276  kcal/100g
  • Thyme - 276  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Olive oil - 913  kcal/100g
  • Fresh oregano - 25  kcal/100g
  • Sea salt - 0  kcal/100g
  • Fish fillet - 204  kcal/100g

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