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Grilled Red Fish on a Grill Pan

A quick and amazingly delicious dinner! Red fish on a grill pan comes together fast and easy — and yet it turns out incredibly tasty, fragrant, and appetizing. All you need is a ridged grill pan, and as for the fish, any red variety (salmon, trout, or the like) works beautifully.

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Grilled red fish in a frying pan
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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 40 % 16 g
Fats 35 % 14 g
Carbohydrates 25 % 10 g
219 kcal
GI: 100 / 0 / 0
  • First, clean and gut the red fish, then rinse it well under running water and pat it dry with paper towels. If you're using frozen fish, thaw it at room temperature first, drain off any liquid, and only then start cooking. Cut the fish into serving pieces of roughly the same size so several pieces cook evenly at once. In a small deep bowl, stir together the soy sauce, Dijon mustard, and extra-virgin olive oil. Peel the garlic and separate the cloves. Lay each clove on a cutting board, crush it with the flat side of a knife to release its juices, and mince finely. Add the garlic to the oil, mustard, and soy sauce and stir well again — this is your marinade. Set aside half the marinade for the finish, and coat each piece of fish on all sides with the rest. Put the fish in a sturdy zip-top bag, pour in any leftover marinade, and seal. Let it marinate for about 30 minutes. When the time is up, heat a grill pan on the stove for a couple of minutes. Take the fish out of the bag, shake off the excess marinade, and lay it on the pan. Sear until you get those signature grill marks, about 4–5 minutes on the first side. Flip and cook the other side; the timing depends on how thick your pieces are. Transfer the seared fish to a plate and let it rest for about 10 minutes so the thickest part finishes cooking through in the center. Just before serving, drizzle the reserved marinade over the fish and scatter green onions on top. Enjoy!

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

  • Garlic - 143  kcal/100g
  • Soy sauce - 51  kcal/100g
  • Green onion - 19  kcal/100g
  • Olive oil - 913  kcal/100g
  • Red Fish - 191  kcal/100g
  • Dijon mustard - 143  kcal/100g

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