Introduction
Oven-Baked Grilled Fish is one of the healthiest and most delicious dishes that can be served at the table. It combines tender texture, bold flavor, and a rich marinade that penetrates the fish during baking.
It is an ideal choice for those following a healthy diet or looking for a light yet satisfying meal.
In this article, you will learn how to prepare oven-baked fish with an authentic Arabic marinade, along with the secrets to a successful recipe and its many health benefits.
First: Why Is Grilled Fish a Healthy Choice?
1) Low in Fat and Calories
Grilling requires very little oil, making it suitable for weight loss and healthy diets.
2) Rich in Protein
Fish is one of the best sources of easily digestible protein.
3) Contains Omega-3 Fatty Acids
Which support heart and brain health and help reduce inflammation.
4) Excellent Source of Minerals and Vitamins
Such as iodine, phosphorus, vitamin D, and vitamin B12.
Second: Ingredients for Oven-Baked Grilled Fish
1) Recommended Types of Fish:
- Sea bream
- Sea bass
- Tilapia
- Salmon
2) Marinade Ingredients:
- 4 tablespoons olive oil
- Juice of 2 lemons
- 5 cloves garlic, minced
- 1 tablespoon fish seasoning
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon dried coriander
- Salt and black pepper to taste
- Lemon and onion slices
3) Optional Vegetables:
- Potatoes, sliced
- Carrots
- Bell peppers
- Zucchini
- Tomato slices
Third: Step-by-Step Preparation
1) Preparing the Fish
- Wash the fish thoroughly and clean it inside and out.
- Make two shallow slits on each side to help the marinade absorb.
2) Preparing the Marinade
- Mix olive oil, lemon juice, spices, and garlic until well combined.
- Rub the fish inside and out with the marinade thoroughly.
- Let it marinate for at least 30 minutes to absorb the flavors.
3) Preparing the Baking Tray
- Arrange the vegetables in the baking tray as a base layer.
- Place the fish on top of the vegetables.
- Add lemon and onion slices over the fish if desired.
4) Baking
- Preheat the oven to 200°C (392°F).
- Bake for 30–40 minutes depending on the size of the fish.
- In the last 5 minutes, turn on the grill function to achieve a golden color.
5) Serving
- Serve the fish hot with lemon and parsley.
- It can be served with Sayadieh rice or a fresh green salad.
Fourth: Secrets to Perfect Grilled Fish
✔ Rich marinade
The longer the fish marinates, the stronger the flavor.
✔ High baking temperature
Helps keep the fish tender and prevents dryness.
✔ Using vegetables under the fish
Enhances flavor and adds aroma to the dish.
✔ Avoid overcooking
Fish cooks quickly, and overcooking will make it dry.
✔ Serve with fresh lemon
Balances the flavors and highlights the marinade.
Fifth: Nutritional Value of Grilled Fish
1) Rich in Healthy Fatty Acids
Especially omega-3, which helps lower blood pressure and improves heart health.
2) Supports Brain Health
Fatty fish improves memory and concentration.
3) Excellent Source of Protein
Helps build muscle and promotes satiety.
4) Contains Antioxidants
That help strengthen the immune system.
5) Suitable for Diet Plans
Low in calories and light on the stomach.
Conclusion
Oven-baked grilled fish is an ideal dish that combines delicious taste with outstanding health benefits.
With the rich Arabic marinade and the correct grilling steps, you can serve a complete and satisfying meal for your family that rivals restaurant-quality dishes.
Try this recipe today and enjoy the distinctive flavors of the sea and the irresistible aroma of grilling with minimal effort.
