Equipment
Ingredients
Fish
- 600 g white fish fillets, thawed if frozen
Herb Marinade
- 15 g fresh cilantro, finely chopped
- 15 g fresh parsley, finely chopped
- 3 garlic, minced
- 30 ml extra virgin olive oil
- 15 ml lemon juice, freshly squeezed
- 3 g ground cumin
- 2 g smoked paprika
- 3 g salt
- 1 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 281 kcal
- Protein
- 29 g
- Carbohydrates
- 3 g
- Fat
- 17 g
- Fiber
- 1 g
- Sugar
- 0 g
- Sodium
- 374 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 9 g
- Polyunsaturated Fat
- 4 g
- Cholesterol
- 90 mg
- Potassium
- 563 mg
- Calcium
- 63 mg
- Iron
- 1.6 mg
- Magnesium
- 58 mg
- Phosphorus
- 421 mg
- Zinc
- 1.6 mg
- Vitamin A
- 95 mcg
- Vitamin C
- 9 mg
- Vitamin D
- 18.0 mcg
- Vitamin E
- 1.7 mg
- Vitamin K
- 79 mcg
- Vitamin B6
- 0.5 mg
- Vitamin B12
- 1.5 mcg
- Thiamin
- 0.23 mg
- Riboflavin
- 0.20 mg
- Niacin
- 4.7 mg
- Folate
- 32 mcg
- Water
- 122 g
Sources: USDA FoodData Central
Method
Preheat your oven broiler to the high setting. Ensure the oven rack is positioned about 15 centimeters from the top heat element.
In a small mixing bowl, combine the finely chopped cilantro, chopped parsley, minced garlic, olive oil, lemon juice, cumin, smoked paprika, salt, and black pepper. Stir until a thick paste forms.
Line a baking sheet with aluminum foil. Thoroughly pat the fish fillets dry using paper towels to remove all surface moisture, then arrange them in a single layer on the baking sheet.
Spoon the herb paste evenly over the top of each fish fillet. Use the back of the spoon to spread it edge to edge, pressing lightly so the herbs adhere to the flesh.
Place the baking sheet under the broiler. Broil for 6 to 8 minutes, depending on fillet thickness. The fish is ready when the flesh is completely opaque, flakes easily, and reaches an internal temperature of 63°C/145°F.
Remove the fish from the oven and let it rest on the baking sheet for 3 minutes. This allows the juices to redistribute before serving.
Chef's Notes
- Patting the fish dry is crucial; excess moisture will cause the fish to steam rather than develop a slight crust under the intense heat of the broiler.
- For the best texture and even cooking, choose fish fillets that are of a uniform thickness, or tuck the thinner tail ends underneath themselves.
- Swapping the lemon juice for lime juice adds a bright, Latin-inspired twist that pairs wonderfully with the prominent cilantro flavor.
- Do not walk away from the broiler. Broilers function like an upside-down grill and can take food from perfectly cooked to completely burnt in less than a minute.
Storage
Refrigerator: 3 days — Store in an airtight container. The herbs may lose some of their vibrant green color over time.
Freezer: 1 month — Texture may degrade slightly upon thawing. Freeze only if the fish was fresh, never previously frozen.
Reheating: Reheat gently in a 150°C oven until just warmed through to prevent drying out.
Troubleshooting
Fish is dry and rubbery
Cause: Overcooked due to high broiler heat and thin fillets
Fix: Flake the overcooked fish and mix it with a light mayonnaise or yogurt to create a spread, masking the dry texture.
Prevention: Start checking for doneness at the 5-minute mark, especially if fillets are thin.
Herbs burn and turn bitter
Cause: The broiler rack was placed too close to the heating element
Fix: Scrape the severely burnt top layer of herbs off before eating.
Prevention: Ensure the rack is at least 15 centimeters away from the direct heat source.
Cultural Context
Broiling fish with a robust paste of fresh herbs, garlic, and earthy spices draws heavy inspiration from chermoula, a classic North African marinade. This application perfectly complements mild white fish by infusing it with intense, aromatic flavors while keeping the cooking time incredibly brief and the meal highly nutritious.
