Discover the authentic taste of the Adriatic with this grilled fish recipe, featuring fresh trout or sea bass. Perfectly seasoned and grilled to perfection, this Mediterranean dish brings out the natural flavors of the sea. Easy to prepare and ideal for a healthy, flavorful meal.

Ingredients

- 2 whole trout or sea bass, cleaned and gutted

- 2 tablespoons olive oil

- 2 garlic cloves, minced

- Juice of 1 lemon

- 1 tablespoon fresh parsley, chopped

- 1 teaspoon fresh thyme or rosemary, chopped

- Salt and pepper to taste

- Lemon slices for garnish

- Fresh herbs for garnish (optional)

Instructions:

Prepare the Marinade: In a small bowl, mix olive oil, minced garlic, lemon juice, chopped parsley, thyme or rosemary, salt, and pepper.

Marinate the Fish: Rub the marinade generously over the fish, inside and out. Let the fish marinate for at least 20 minutes to absorb the flavors.

Preheat the Grill: Heat your grill to medium-high heat. Make sure the grill grates are clean and lightly oiled to prevent sticking.

Grill the Fish: Place the fish on the grill and cook for 5-7 minutes on each side, depending on the size of the fish. The skin should be crispy and the flesh opaque and flaky when done.

Serve: Transfer the grilled fish to a serving platter. Garnish with lemon slices and fresh herbs if desired. Serve hot with your favorite side dishes like grilled vegetables or a fresh salad.

Enjoy this delightful and healthy grilled fish recipe, bringing the taste of the Adriatic Sea straight to your table!

Nutritional Values

Trout or Sea Bass

- Calories: 120-140

- Protein: 20-22 g

- Fat: 4-6 g

 - Omega-3 Fatty Acids: 1.5-2.5 g

- Carbohydrates: 0 g

Benefits:

- High in protein, which is essential for muscle growth and repair.

- Rich in omega-3 fatty acids, supporting heart health, reducing inflammation, and promoting brain function.

- Low in carbohydrates, making it ideal for low-carb diets.

Olive Oil

- Calories: 120

- Fat: 14 g

 - Monounsaturated Fat: 10 g

- Carbohydrates: 0 g

Benefits:

- Rich in monounsaturated fats, which promote heart health and may reduce inflammation.

- Contains antioxidants that help protect cells from oxidative damage.

- Supports healthy digestion and may reduce the risk of certain diseases.

Garlic

- Calories: 4

- Protein: 0.2 g

- Fat: 0.02 g

- Carbohydrates: 1 g

 - Fiber: 0.1 g

Benefits:

- Contains allicin, known for its antibacterial and antiviral properties.

- May improve heart health by lowering blood pressure and cholesterol levels.

- Rich in antioxidants, supporting immune function and overall health.

Lemon Juice

- Calories: 4

- Carbohydrates: 1 g

 - Sugar: 0.5 g

- Vitamin C: 7 mg (about 8% of the Daily Value)

Benefits:

- High in vitamin C, which supports immune health, skin health, and antioxidant protection.

- Promotes digestion by aiding the absorption of iron from plant-based foods.

- Adds flavor with minimal calories.

Fresh Parsley

- Calories: 5

- Protein: 0.5 g

- Fat: 0 g

- Carbohydrates: 1 g

 - Fiber: 0.5 g

- Vitamin C: 10 mg

- Vitamin K: 60 mcg

Benefits:

- Rich in vitamins that support immune function and bone health.

- Contains antioxidants that help combat oxidative stress and inflammation.

- Acts as a mild diuretic and aids digestion.

Fresh Thyme or Rosemary

- Calories: 3

- Protein: 0.1 g

- Fat: 0 g

- Carbohydrates: 0.6 g

 - Fiber: 0.2 g

Benefits:

- Antioxidant and antimicrobial properties that may help fight infections and oxidative damage.

- Supports digestion and can relieve gastrointestinal discomfort.

- Enhances flavor with minimal calories and no sodium.

Salt and Pepper

- Sodium: 575 mg (24% of the Daily Value)

Benefits:

- Salt enhances flavor but should be used in moderation due to its sodium content. It is essential for fluid balance and nerve function.

- Pepper contains piperine, which may aid digestion and enhance nutrient absorption.

This combination of ingredients not only adds flavor but also provides a range of health benefits, making this dish both delicious and nutritious.