Grilled Fish
This no‑flip method for grilled fish uses Old Bay seasoning and a hot, greased grill pan so the fish stays juicy, flavorful, and never sticks.
Servings: 2
Ingredients
- 2 white fish fillets skin‑on (about 6 to 8 ounces each)
- 1 tablespoon olive oil
- 1 teaspoon Old Bay seasoning
- ¼ teaspoon fine salt
- ½ teaspoon ground black pepper
- 1 tablespoon oil high‑heat for greasing the pan or grill
- 2 tablespoons fresh parsley
- 1 lemon cut into wedges
Instructions
- Pat the fish very dry with paper towels.
- Brush both sides with olive oil, then season both sides with the Old Bay, salt, and black pepper. Press lightly so the spices adhere. If you do not have Old Bay, combine 1/2 teaspoon paprika, 1/4 teaspoon celery salt, and a pinch of cayenne and use the same amount.
- Preheat a grill pan over medium‑high heat for 5 minutes. Grease the pan with the high‑heat oil just before cooking. If using an outdoor grill, preheat to about 450°F and oil the grates well.
- Place the fish skin‑side down and cook without moving until the flesh is opaque about two‑thirds of the way up and releases easily from the pan, 6 to 8 minutes for 1‑inch‑thick fillets. Do not flip. The center should read 140 to 145°F.
- Transfer with a thin fish spatula. Sprinkle with parsley and serve with lemon wedges.
Nutrition
Calories: 133kcal | Carbohydrates: 2g | Protein: 0.3g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 298mg | Potassium: 41mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 373IU | Vitamin C: 9mg | Calcium: 22mg | Iron: 1mg