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Too many people claim they don’t love omega-3-rich bluefish, but they just might after trying it with this four-ingredient sauce.
These healthy recipes are all created to pair with wine (which has 120 to 150 calories for a 5-ounce glass)—all for 600 calories or fewer.
Bluefish is an acquired taste. Its oily nature makes it especially healthy, but this fish is at its best only when it’s quite fresh. It also benefits from a punchy sauce, especially one with lots of lemon. Inspired by Yotam Ottolenghi’s forthcoming book Plenty More, in which he adds chopped lemon flesh right into a salad, I made a lemon relish. Walnuts deepen the flavor and dill gives it that happy green taste, so the resulting sauce really tastes like more than the sum of its parts.
This summery dish is great with a zippy, minerally white, like French Sauvignon Blanc. And if you can’t find bluefish, this dish will be equally good with Atlantic or Spanish mackerel.
Grilled Bluefish with Dill-Walnut Relish
Total: 30 MIN
¼ cup walnuts
¼ cup chopped dill
2½ tablespoons extra-virgin olive oil
Two 6-ounce fillets bluefish
1. Preheat a toaster oven to 350° and light a grill. Spread the walnuts on a baking sheet or a piece of foil and bake for about 5 minutes, until lightly toasted. Let cool slightly, then coarsely chop the nuts.
2. Using a sharp knife, remove the rind and bitter white pith from the half lemon. Cut between the membranes to release the sections onto a work surface then coarsely chop the flesh.
3. In a small bowl, mix the walnuts with the chopped lemon, dill and 2 tablespoons of the olive oil.
4. Rub the fish with the remaining ½ tablespoon olive oil, season with salt and pepper and arrange it on a sheet of foil. Grill the fillets over moderately high heat, keeping the lid closed during most of the cooking, until the fish is opaque throughout, 8 to 10 minutes. Serve the fillets with the relish.
One serving 434 cal, 31 gm fat, 4.4 gm sat fat, 3 gm carb, 1 gm fiber, 36 gm protein. Serve with Grilled corn on the cob.
Wine A Sauvignon Blanc from France’s Loire Valley, like 2013 Sommet Doré Sancerre.
Kristin Donnelly is a former Food & Wine editor and author of the forthcoming The Modern Potluck (Clarkson Potter, 2016). She is also the cofounder of Stewart & Claire, an all-natural line of lip balms made in Brooklyn.