The Washington Post

Fish Fillets With Rosemary, Citrus and Garlic

Fish Fillets With Rosemary, Citrus and Garlic 4.000
Dec 4, 2002

Sometimes it's difficult to infuse flavor into quick-cooking but mild-flavored fish. This simple approach incorporates the subtle flavors of rosemary, orange and garlic into the fish and an oil to drizzle over the top. The infused oil also imparts a lively note to side dishes, such as steamed rice, boiled potatoes or blanched snow or sugar snap peas.

Servings: 4
  • 4 four- to six-ounce fillets orange roughy, mullet, cod, sea bass or other flaky white fish
  • Salt and freshly ground black pepper to taste
  • 3 tablespoons olive oil
  • 4 cloves garlic, finely chopped
  • 1 teaspoon finely chopped rosemary leaves (from about 1 sprig)
  • Zest of 2 oranges, finely chopped


Pat the fish dry and season on both sides with salt and pepper to taste. Set aside.

Heat the oil in a large skillet over medium heat. Add the garlic, rosemary and orange zest and heat just until the garlic sizzles. Add the fish and cook until golden and crisp on 1 side, about 3 minutes. Turn and cook until the fish is opaque throughout and flakes easily, 2 to 5 minutes, depending on the thickness. The garlic and zest will turn golden; if they begin to brown, immediately reduce the heat to medium-low.

Transfer the fillets to individual plates and spoon the flavored oil mixture over the top. Serve immediately.

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Recipe Source

Adapted from "How to Eat: The Pleasures and Principles of Good Food" by Nigella Lawson (Wiley, 2002).

Tested by Renee Schettler.

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Nutritional Facts

Calories per serving: 183

% Daily Values*

Total Fat: 8g 12%

Saturated Fat: 1g 5%

Cholesterol: 34mg 11%

Sodium: 178mg 7%

Total Carbohydrates: 1g 0%

Dietary Fiber: 0g 0%

Sugar: n/a

Protein: 25g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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