Broiled Fish With Green-Tea Salt Recipe (2024)

By Mark Bittman

Total Time
15 minutes
Rating
(0)
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Featured in: THE MINIMALIST; As a Fish Needs Green Tea

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Ingredients

Yield:4 servings

  • 1½ to 2pounds halibut, bluefish or mackerel fillets
  • 1tablespoon dark sesame oil
  • 1tablespoon powdered green tea
  • teaspoons coarse salt
  • 1lime, quartered

Ingredient Substitution Guide

Nutritional analysis per serving (4 servings)

216 calories; 6 grams fat; 1 gram saturated fat; 2 grams monounsaturated fat; 2 grams polyunsaturated fat; 2 grams carbohydrates; 0 grams dietary fiber; 0 grams sugars; 37 grams protein; 517 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Broiled Fish With Green-Tea Salt Recipe (1)

Preparation

  1. Step

    1

    Preheat broiler. Arrange fish on a broiling pan, skin side down, and brush lightly with sesame oil. Mix together tea and salt.

  2. Step

    2

    Place pan on broiler rack adjusted so that fish is as close as possible to heating element, as close as 2 inches away. Broil, checking fish once or twice to make sure it is browning but not burning; lower rack if necessary. When fish is browned and a thin-bladed knife penetrates it with little resistance, it is done. Total cooking time in a good broiler will be about 5 minutes.

  3. Step

    3

    Sprinkle fish liberally with the tea-salt mixture and serve with lime wedges.

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Recipe Tags

  • Green Tea
  • Halibut
  • Sesame Oil
  • Dinner
  • Easy
  • Quick
  • Main Course

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Broiled Fish With Green-Tea Salt Recipe (2024)

FAQs

How long should you broil fish in the oven? ›

Season top side of fish with salt and pepper. Place on pan. Broil about 7-8 inches from broiler unit or flames about 5-7 minutes per side, or until fish is opaque when flaked. Add a squeeze of lemon or lime and serve immediately.

Do you have to flip fish when broiling? ›

Seafood steaks or fillets thicker than ½” should be turned over halfway through cooking time. Fish less than ½” thick does not need to be turned. When grilling or pan frying, place fillets skin side down (the skin will remove easily after cooking).

What type of fish is best for broiling? ›

Opt for firm-fleshed varieties from Sea to Table such as Wild King Salmon, Northwest Pacific Halibut, or Pacific Black Cod. These fish hold up well to the high heat of the broiler and won't fall apart during cooking. Plus, they're rich in flavor and packed with essential nutrients.

Should fish be broiled on high or low? ›

Fish needs to cook quickly under high heat, so use the “high” setting unless otherwise instructed.

What should you not do when broiling? ›

Too Much Cooking Oil. Food marinated or drizzled with cooking oil can catch fire under the broiler's intense direct heat. To avoid the risk (not to mention, ruining dinner), cook the dish on a lower rack and cover it with tin foil to keep oil splatters contained. Or, consider baking it instead.

What happens if you don't rinse fish before cooking? ›

Remove the scales from fish if a recipe calls for it, but leave your fish unrinsed to prevent your kitchen from becoming a breeding ground for germs.

Can you broil with aluminum foil? ›

If you don't have a nonstick pan or if you're cooking messy foods, you can line the top and bottom parts of the broiler pan with regular or nonstick aluminum foil. For the top part of the broiler pan, be sure to cut slits through the foil so fat can drain.

Do you rinse fish after salting? ›

After ten minutes, rinse of the salt in cold water and cook the fish at you please.

How long do you leave salt on fish? ›

Salt the fish half an hour to an hour before cooking, depending on the size. A thin fish, less than 2 cm thick, will need a shorter time than a thicker fish.

What seasonings are good for fish? ›

The Best Herbs & Spices For Seasoning Fish
  • Basil. Lemon and basil are a match made in heaven! ...
  • Parsley. Parsley is a perfect addition to pan-fried fish, with a slightly bitter aroma that can balance savoury dishes. ...
  • Dill. ...
  • Lemongrass. ...
  • Rosemary. ...
  • Thyme. ...
  • Sage. ...
  • Smoked Paprika.
Nov 13, 2021

What temperature should you broil fish at? ›

Heat the broiler to 500 F. Oil the rack of the broiler pan and place it in the oven about 4 inches from the heat source. Heat until the pan is very hot. Carefully place the fish on the broiler pan and broil for about 3 to 5 minutes on each side—depending on thickness—or until the fish flakes easily with a fork.

Is broiled fish healthier than fried? ›

Baked or broiled is the way to go

Every pat of salted butter adds 36 calories, 4 g of fat and 32 mg of sodium.” Deep fried fish, on the other hand, is the loser in terms of calories; total fat, including saturated fat which is the bad kind; and sodium.

What's the difference between broiled and baked fish? ›

Food placed in a special broiling pan in your oven's broiler is subjected to 550-degree heat. This high temperature gives the same quick sear as a grill to your beef, chicken, salmon and even vegetables. Broiling is different than baking, where the food is surrounded by hot air and cooks slower.

How long should you boil fish for? ›

Arrange the fish in a wire basket, and submerge it in the pot. Wait for the water to return to a boil, which may take 2 to 3 minutes, and then allow the fish to boil until you can flake it easily with a fork, which should take approximately 10 to 12 minutes.

Does broil take longer than bake? ›

2. Time: Baking requires a longer cooking time than broiling—a dish can take anywhere from 10 minutes to over an hour to properly bake. Broiling is a quick process, and food can brown and cook in as little as a few minutes.

Does broiling take longer than baking? ›

Here's your cheat sheet: baking cooks at cooler temperatures for longer; broiling cooks at hotter temperatures, for a shorter amount of time.

What temperature is broiled fish done? ›

Fish is considered done when it reaches an internal temperature of 145°F (63°C) at its thickest part. The flesh should be opaque and flake easily with a fork. Remember, fish continues to cook a little bit when removed from the heat.

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