Grilled fish with bean puree and warm balsamic vinegar sauce

Grilled fish with bean puree and warm balsamic vinegar sauce

If you're looking for a quick, healthy, and flavorful recipe, you've come to the right place! This grilled fish recipe is perfect for any occasion, from a family dinner to a party with friends. Paired with a creamy bean puree and a warm balsamic vinegar sauce, this dish is sure to impress everyone.

Preparation time: 15 minutes
Cooking time: 15-20 minutes
Total time: 30-35 minutes
Servings: 2

Ingredients

For the fish:
- 2 pieces of white fish (preferably tilapia or any other white fish, boneless and skinless)
- 2 tablespoons of olive oil
- Salt and pepper, to taste

For the balsamic vinegar sauce:
- 2 tablespoons of extra virgin olive oil
- 2 teaspoons of balsamic vinegar
- 1 teaspoon of Dijon mustard
- Juice of 1/2 lemon

For the bean puree:
- 2 tablespoons of olive oil
- 1 clove of garlic, minced
- 200 grams of cooked white beans (preferably canned)
- Juice of 1 lemon
- 1 teaspoon of fresh thyme
- Salt and pepper, to taste

Instructions

1. Preparing the grill: Start by heating the grill or grill pan over high heat. Make sure it's well heated before adding the fish to get a nice, savory crust.

2. Preparing the fish: Brush the fish pieces with olive oil, then sprinkle salt and pepper on both sides. This will not only add flavor but also help prevent the fish from sticking to the grill.

3. Cooking the fish: Place the fish pieces on the grill and cook for 8-10 minutes, depending on their thickness. Remember to flip them halfway through to ensure they cook evenly. If you want an even more intense flavor, you can add some herbs on the grill.

4. Preparing the bean puree: While the fish is cooking, take a saucepan and heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant. Then, add the beans, lemon juice, thyme, and 2 tablespoons of water. Heat the mixture for a few minutes, stirring constantly.

5. Blending into puree: Use a blender to turn the bean mixture into a smooth puree. If it's too thick, you can add a little water or olive oil to reach the desired consistency. Taste and adjust with salt and pepper.

6. Preparing the balsamic vinegar sauce: In a small pan, combine all the ingredients for the balsamic vinegar sauce: olive oil, balsamic vinegar, Dijon mustard, and lemon juice. Gently heat over low heat, stirring constantly until the sauce becomes smooth.

7. Assembling the dish: On a plate, place a generous portion of bean puree, then top with the piece of fish. Drizzle the warm balsamic vinegar sauce over the fish for a fresh touch and delicious flavor.

Serving suggestions

This dish pairs wonderfully with a fresh green salad or grilled vegetables. An excellent choice to accompany this dish would be a glass of dry white wine or freshly made lemonade.

Tips and variations

If you can't find tilapia, you can use any other white fish, such as cod or sea bream. Also, for a spicier bean puree, add a bit of chili pepper or spices like cumin.

Nutritional benefits

Fish is an excellent source of quality protein, rich in Omega-3 fatty acids, essential for heart health. Beans are full of fiber, vitamins, and minerals, contributing to healthy digestion. This recipe is not only delicious but also nutritious!

Frequently asked questions

1. Can I use dried beans instead of canned beans?
Yes, but you will need to boil them before making the puree. Make sure to soak them for a few hours before cooking.

2. Can I substitute balsamic vinegar?
You can use apple cider vinegar or white wine vinegar, but the taste will be different.

3. How can I make this dish spicier?
Add some chili flakes to the bean puree or the balsamic vinegar sauce for an extra flavor boost.

4. Is this recipe suitable for diets?
Yes, it is a healthy recipe, rich in protein and fiber, and can be included in balanced diets.

In conclusion, this grilled fish recipe with bean puree and warm balsamic vinegar sauce is not only simple and quick but also full of flavors and nutritional benefits. Experiment with the ingredients and find the combinations you like best. Enjoy your meal!