Mediterranean Grilled Fish

Mediterranean Grilled Fish


Prep Time: 25 minutes

Cook Time: 10 minutes

Total Time: 35 minutes

Servings: 4 





  • 4 fish fillets, about 1 1/2 pounds
  • Salt
  • 2 tbsp olive oil + more
  • 1 tbsp butter
  • 10 oz cherry tomatoes, quartered
  • Rucola, washed
  • 3 tbsp capers
  • Some fresh parsley, chopped
  • Lemon for garnish



  1. Take your fish fillets out 20 minutes before cooking and sprinkle with a small amount of salt. 
  2. When ready to cook, set a cast iron or steel pan over high heat until it is roaring hot.
  3. Pat the fish dry with a paper towel.
  4. Place the fish fillets skin side down.
  5. Salt the meat side of the fish and turn the heat down to medium-high.
  6. The key here is to let 2/3 of the cooking occur on the skin side. That is what crisps the skin.
  7. When the fish has a solid ring of browned goodness around the sides, turn.
  8. Add a tablespoon of butter to the pan and swirl it so it melts quickly. Tip the pan and use a spoon to baste the fish with the butter.
  9. Mix tomatoes, capers and parsley with some salt, pepper and olive oil.
  10. Serve on a bed of rucola, with the tomato mix and optional salsa verde.




Nutrition Facts

Servings: 4

Amount per serving




% Daily Value*

Total Fat 16g


Saturated Fat 4.4g


Cholesterol 106mg


Sodium 205mg


Total Carbohydrate 2.8g


Dietary Fiber 0.9g


Total Sugars 1.9g


Protein 33.4g

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