Marinated Fish
Artistic Illustration
Marinated fish is a flavorful dish prepared by soaking fish fillets in a blend of herbs, spices, and acidic ingredients like citrus or vinegar to enhance its taste and tenderness. This item is not only delicious but also provides a good source of protein.
This marinated fish is served in various meal programs across NYC, including school meals, senior nutrition, shelter feeding, and catering.
Popular Home Recipes for Marinated Fish
Example recipe — not from the Healthy Heart kitchen. This is a popular home-style version of Marinated Fish shown for general reference. It does not reflect the ingredients, preparation, or allergens in meals prepared by Healthy Heart Food Service.
This marinated fish dish is a delightful, protein-rich meal that combines the freshness of citrus with a medley of herbs and spices for a burst of flavor in every bite.
Ingredients
- •1.5 lb white fish fillets (such as cod or tilapia)
- •1/4 cup olive oil
- •2 tbsp lemon juice
- •2 tbsp soy sauce
- •2 cloves garlic, minced
- •1 tsp dried oregano
- •1 tsp dried thyme
- •1/2 tsp black pepper
- •1/4 tsp salt
- •1 tbsp chopped fresh parsley
Instructions
- 1In a small bowl, whisk together olive oil, lemon juice, soy sauce, garlic, oregano, thyme, black pepper, and salt to create the marinade.
- 2Place fish fillets in a shallow dish and pour the marinade over them, ensuring they are well coated. Let marinate in the refrigerator for at least 15 minutes.
- 3Preheat a grill or grill pan over medium-high heat.
- 4Grill the marinated fish fillets for about 4-5 minutes on each side, or until they are cooked through and flaky.
- 5Garnish with fresh parsley before serving.
Chef Tips
- For a spicier kick, add a pinch of red pepper flakes to the marinade.
- Store leftover fish in an airtight container in the refrigerator for up to 2 days.
- Swap lemon juice with lime juice for a different citrus flavor.
Example home recipe for reference only — not used by Healthy Heart Food Service. For ingredient and allergen information about meals we serve, contact us.
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About This Item
This menu item is part of meal programs operated by Healthy Heart Food Service, serving schools, childcare centers, senior programs, shelters, and catering clients across New York City, Brooklyn, the Bronx, Queens, Manhattan, and Staten Island. Nutrition information is sourced from the USDA FoodData Central database and reviewed by our registered dietician. Actual values may vary based on preparation methods and serving size. For questions about our meal programs, contact us.