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Grilled Fillets

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Submitted by dudette179

Grilled fish fillets in balsamic-ginger marinade: light, bright, low-fat fish fillets marinated in balsamic vinegar, lemon, garlic, and fresh ginger, then quickly grilled. Heart-healthy summer dinner.

YIELD

4 servings

PREP

15 min

COOK

10 min

READY

2 hrs

This is the kind of grilled fish that proves a marinade matters more than the fish you choose. Balsamic vinegar and lemon juice form an acidic base that gently firms the flesh and seasons it deeply, while garlic and fresh ginger drive flavor that cooking alone could never reach. The whole marinade comes together in two minutes and works on any white fish from tilapia to halibut.

The two-hour marinate is non-negotiable. Fish doesn’t need to sit overnight (acid will start to cook the flesh and turn it mealy), but two hours is just right for the flavors to penetrate without compromising texture. Don’t push past four hours.

Grilling fillets requires a hot, well-oiled grate. A cold or sticky grill will tear the delicate fish into pieces when you try to flip it. Spray the grate generously with cooking spray before preheating.

Chef Tips

  • Use a fish basket or a piece of foil for delicate fillets that might fall apart on the grates.
  • Pat fillets dry before grilling for better sear and crisp edges.
  • Test for doneness by gently pressing the thickest part with a fork. The flesh should flake easily.
  • Let the fish rest 2 minutes before serving so the juices redistribute.

Variations

  • Swap balsamic for soy sauce or rice vinegar for an Asian-leaning marinade.
  • Add 1 teaspoon of honey or maple syrup to the marinade for caramelization on the grill.
  • Serve with a wedge of lemon, a drizzle of extra virgin olive oil, and chopped fresh herbs.

Ingredients

2 30
TABLESPOONS ML BALSAMIC VINEGAR
2 30
TABLESPOONS ML LEMON JUICE
at room temperature
1 15
TABLESPOON ML OLIVE OIL
4 4
CLOVES CLOVES GARLIC
crushed
1 15
TABLESPOON ML GINGER
0.6
TEASPOON ML WHITE PEPPER
4 4
EACH EACH FISH FILLET
5 ounces each *

Directions

In a shallow glass casserole dish, combine vinegar, lemon juice, oil, garlic, ginger, and pepper.

Add fillets; turn to coat with marinade.

Cover and refrigerate at least 2 hours, turning occasionally.

Spray grill with cooking spray. Preheat grill.

Drain and discard any remaining marinade.

Grill fillets 4 minutes on each side, until cooked through.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 29g (1.0 oz)
Amount per Serving
Calories 49 56% from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 1%
Sugars g
Protein 1g
Vitamin A 0% Vitamin C 11%
Calcium 2% Iron 1%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Sodium-Free, Low Sodium
 

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