Grilled, Baked and Butter Basted Fish with Sauce and vegetables
Fish is a healthy high protein food that renders several benefits and nutrients to our body. Of course like everything else eating in moderation and the right kind is key (Eat any good fish that has scales, like Salmon, Cod, Red fish, Tailor and White Fish, etc).
Below are different methods and recipes for fish.
Essential:
- Fresh Organic Fish (with scales) (Boneless)
- Olive oil
- Black pepper
- Vinegar
- Salt
Others:
- Onions
- Carrots
- Potatoes
- Mayonnaise
- Chives
- Olives
- Lemon juice
- Vegetables
- Butter
Fish
Take closer to room temperature boneless fish fillet with at least 13 mm of thickness (fish with scales, like salmon, Cod, etc.) and pat them dry. Then brush the fish fillet with some extra virgin Olive oil and season the fish with salt and pepper or desired spice blend.
Grill
Next place the fish on a clean grill brushed with some extra virgin Olive oil, and let it cook (sear) at a medium-high heat on both sides at a temperature of around 180o C for around 3-5 minutes, or until Internal temperature of fish reaches around 130o F when cooked, without moving them from time to time.
Once done on one side, the fish should flip easily and grilled on the other side. After its done cooking, take it off the grill. Thereafter, serve with fried or fresh vegetables and sauce.
Other Methods
Baked Fish with Vinegar Butter Sauce
For the sauce:
Take desired amount of butter, garlic, cream, lemon juice, vinegar, salt and pepper in a pan. Then slightly heat the mixture so as to melt the butter and combine.
For Fish:
Take the fish fillet placed on the baking pan and season it with salt and pepper. Next pour the prepared sauce over the fish in the baking pan (Cheese can also be added if needed). Then place the fish in the oven and bake until done.
Finally, serve with vegetables and mashed potatoes or as needed.
Butter Basted Fried Fish
Take and heat a well seasoned carbon steel or cast iron pan (so the fish does not stick to the pan) with some extra virgin olive oil. Next season the thick fish fillet with salt and pepper and then place the onto the pan. Cook for around 3-4 minutes on medium to high heat on both sides.
Once, almost done on the second side, add some 46 g (or as needed) of organic butter and let the fish cook with it, on both sides. Internal temperature should reach at around 55o C, then add thyme or oregano herbs, along with some slightly crushed garlic and mix with the melted butter. Thereafter, let it cook for around a minute or when fish is completely cooked.
Once done take the fish off the pan, and pour the remaining melted butter on top of the cooked fish fillet. Additionally pour some lemon juice and vinegar on top as condiment.
Finally serve with garlic mayonnaise sauce, if desired along with grilled or butter basted vegetables.
Tartar Sauce:
In a bowl combine mayonnaise, vinegar, lemon juice, salt, black pepper, finely chopped onions, some thinly sliced olives, pickle, carrots, and chives, finely chopped green onions and then mix to combine.
