Dinner in 15 minutes? It can be done and I would know because it has become a personal goal to see how quickly I can get a nourishing meal on the table. And while I am sure many of you have banned your oven for the summer, this quick and simple fish recipe is reason enough to turn it on. You don’t even have to pre-heat because you simply broil the fish for 10 minutes and dinner is ready. Did I mention we are roasting grapes? Fancy right? And simple. Plus, it all goes into the pan at once so there is little to no clean up when you finish eating.
My clients often tell me that cooking fish freaks them out, so maybe it freaks you out too? If so, this post will be therapy for all of your fish cooking fears. Can you believe that it’s as simple as extra virgin olive oil, salt, pepper and 10 minutes in your oven? No flipping. This fish recipe makes cooking chicken seem difficult.
Speaking of easing your fish cooking fears, take a peek at this recent blog for more fish cooking tips and 3 simple ways to cook salmon including tricks for the grill.
What is Turbot?
Turbot is a mild, almost buttery white fish that is mostly found in the North Atlantic, Baltic Sea and the Mediterranean Sea. It’s flaky and firm and tends to be wild caught. Whole Foods tends to carry this fish. If you can’t find it, you can use another mild white fish which I listed below.
How to Choose Turbot
- Whenever possible, choose Turbot that has been Wild Caught (more on that later) from Alaska as it’s more responsibly fished and has less of an environmental impact than it’s farmed counterparts. It’s also more flavorful than farmed fished.
- Choose a filet or whole fish that has stark white flesh and little-to-no fishy smell.
- If you buy the whole fish, ask the fishmonger at the counter to help you filet it. Or, you can request only the loin so you’re not getting the tougher tail parts.
Other Types of White Fish
When it comes to recipes that call for a mild white fish, it’s pretty easy to swap one for another. Here are some firm, mildly-flavored, sustainable white fish:
- Grouper (Wild, US Gulf)
- Monkfish (Wild, Atlantic)
- Cod (Wild, Pacific AK)
- Snapper (Wild, US Gulf or Hawaii)
- Golden Tilefish (Wild, Atlantic)
- Mahi Mahi (Wild, Atlantic)
What to Consider When Buying Fish
There is so much to be said when it comes to the best fish to consume and sometimes that can be overwhelming when we care about both our personal health and the health of our planet. Both Farm Raised and Wild Caught methods have their positives and drawbacks, so it’s up to you to make the educated decision that feels right to to you. Here are a few things to keep in mind when purchasing fish.
Wild Caught Fish
- Usually healthier because they are able to thrive in their natural habitat.
- They are able to feed on their natural diet and are exposed to less man-made toxins.
- They are also less crowded which means less disease and no need for antibiotics and other chemicals.
- Certain fishing methods, like those that use large nets, can harm the ocean habitat and result in over fishing and bi-catch waste. Bi-catch are all of the other fish caught during the fishing process.
- Look for a Marine Stewardship Council label (MSC) or sustainable label.
Farm Raised Fish
- Can have higher levels of contamination due to toxic industrial chemicals and farming methods.
- Often raised in crowded conditions that can cause higher rates of bacteria, pesticides, antibiotics and parasites.
- Lower levels of Mercury as they are not eating other mercury containing fish.
- Help decrease over fishing and other environmental threats.
- Look for labels that include words like organic, responsibly farmed, certified sustainable,and ASC Certified to get the best quality.
The Monterey Bay Aquarium Seafood Watch is an excellent resource for consumer guidelines regarding the best fish to purchase and which species to avoid.
No meal prep needed for this recipe as you simply season the fish and place it and the grapes in a pan and broil it in the oven for 10-12 minutes.
Turbot with Roasted Grapes
1-1.5 pound piece of turbot or other white fish
2 tablespoons extra virgin olive oil
1 teaspoon dried or 1 tablespoon fresh oregano
1 teaspoon lemon zest
2 tablespoon fresh lemon juice
6-8 small bunches or red or green grapes
salt and pepper to taste
Turn the oven to high broil
Pat dry the filet of fish and place it in a baking dish or cast iron pan.
Season with salt and pepper, 1 tablespoon of olive oil, lemon juice and lemon zest.
Toss the grapes with the remaining olive oil, salt and pepper.
Arrange them around the fish.
Broil, about 12 inches from the flame, for 8-12 minutes.