Fish/seafood Recipe
Our fish and seafood selection varies from market to market based on what is available and in season. Not all locations offer fish at all times. Each fish and seafood selection is trimmed and marinated in a simple sauce that accentuates the flavor of this lean meat.
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Ingredients
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Marinated Fish & Seafood (serves 4)
Method
Marinated Fish & Seafood (serves 4)
Prepare seafood
If using whole fillets: pat fish dry with paper towels and trim any remaining bones or thin edges so portions are even (about 6–8 oz / 170–225 g each). If using shrimp or scallops: peel and devein shrimp, or remove side muscle from scallops; pat dry. Place seafood in a shallow nonreactive dish or a resealable plastic bag.
Make marinade
In a small bowl, whisk together 4 tbs extra-virgin olive oil, 3 tbs fresh lemon juice, 1 tbs low-sodium soy sauce, 1 tsp honey (or brown sugar), 2 tsp minced garlic, 1 tsp grated ginger, 1 tsp kosher salt, 1 tsp freshly ground black pepper, and 0.25 tsp red pepper flakes (if using). Taste and adjust — the marinade should be bright, slightly salty, and balanced between acid and fat.
Marinate seafood
Pour marinade over the prepared seafood, turning to coat evenly. If using fillets, spoon marinade over the top and under any folds. Refrigerate and marinate: for delicate fish fillets, 15–30 minutes; for firmer fish or shellfish (shrimp/scallops), 15–45 minutes. Do not exceed 1 hour for most seafood to avoid texture breakdown from the acid.
Bring to room temperature
About 15 minutes before cooking, remove seafood from refrigerator to come closer to room temperature (this promotes even cooking). Reserve the used marinade if you plan to baste; otherwise discard.
Cook seafood
Choose a cooking method: pan-sear, grill, or broil. - Pan-sear: heat a large skillet over medium-high heat until hot. Add 1 tbs olive oil. For fillets, place skin-side down (if skin-on) and cook 3–5 minutes without moving until nicely browned; flip and cook 2–4 minutes more until opaque and just cooked through (internal temp 125–135°F / 52–57°C for most fish). For shrimp/scallops, cook 1–2 minutes per side until opaque and browned. - Grill: preheat grill to medium-high. Oil grates. Grill fillets 3–5 minutes per side depending on thickness; shrimp/scallops 1–3 minutes per side. - Broil: position rack 6 inches from heat. Place on a foil-lined tray, broil 4–8 minutes depending on thickness, watching closely. Adjust times based on thickness and type; seafood is done when it flakes easily and is opaque (or reaches recommended internal temp).
Finish and serve
If desired, add 1 tbs butter to the hot pan and spoon the melted butter and any reserved juices over the seafood for 30 seconds to glaze. Sprinkle chopped parsley or cilantro over the seafood and a final squeeze of fresh lemon juice. Serve immediately with reserved lemon wedges and any sides.
Notes
All ingredients in the marinade correspond to the seafood preparation and cooking steps. Adjust marinade quantities proportionally for larger or smaller portions. For a gluten-free option, use tamari instead of soy sauce. If using very delicate fish (e.g., sole), reduce marinating time to 10–15 minutes.