Balsamic-Glazed Fish

This Balsamic-Glazed Fish recipe is quick and easy to make in just 20 minutes, and you only need a few essential ingredients that you may already have on hand. A sweet balsamic reduction sauce coats the fish and makes it delicious. Baking fish is one of the easiest ways to cook fish, so if we’ve scared you off by the thought of cooking fish, don’t worry, it’s a snap to whip up! And we know you will not be disappointed with the explosion of flavors from this dish. We choose to serve the fish over a bed of broccoli rabe, making it a well-rounded meal packed with healthy fats and vitamins. 

Choosing The Right Fish

We were able to find a great price on mahi-mahi while in Florida, so we chose to use it for this dish. But, feel free to select the kind of fish you and your family enjoy eating. This recipe works well with just about any type of fish; some suggestions are wild-caught salmon, orange roughy, cod, or trout. When choosing which fish to purchase, it can be overwhelming, but keep the following tips in mind when shopping. 

• Use your nose when choosing the freshest fish. Sniffing the fish is a great way to tell if it’s fresh. There should not be a strong fishy or ammonia smell coming from the fish. The fillet should have a fresh, clean scent like the ocean. 
• The fillet should be firm, moist,  and bright-looking, not soft or squishy. 
• The fish (case) display should be well iced with lots of fresh ice, with the fish sitting on top of the ice.
• When you return home, place the fillets in a zip-top plastic bag filled with ice. 
• Purchase your fish the day of or the day before cooking. 
• If you still have trouble making a decision, ask the fishmonger for their recommendation on which fish is the freshest that day. They are there to help you and make the process more enjoyable.

If you are unable to find fresh fish in your area, by all means, frozen fillets work well too. First, keep the fish frozen until you’re ready to cook it. Then, you can thaw the fish several ways, one – in the refrigerator or two, under cold running water. 

How to Bake Fish

This is a simple process and very easy method. Here’s what you need to do:

• Wash and dry the filets
• Season with pepper and lay the fillets in a casserole dish. You can use a cookie sheet, too, as long as it has sides. Drizzle each fillet with olive oil and a squeeze of fresh lemon juice. 
• Place the pan in a preheated oven at 400 degrees and bake for 20 minutes or until the fish is flaky and reaches an internal temperature of 145. One of the benefits of baking fish is that it cooks relatively quickly, so you can have a healthy dinner on the table in no time. 

How To Make The Balsamic Glaze

A balsamic glaze or reduction is easy to make and adds tons of intense flavor to many dishes. It’s the perfect balance between sweet and tangy. And that color looks impressive when added to any dish. Besides using it for this recipe for Balsamic Glazed Fish, try a drizzle on chicken, steamed vegetables, pasta, or even fruit; the possibilities are endless!  

• When choosing a balsamic vinegar to use, quality is critical. A good quality vinegar will reduce faster than a cheaper version. 
• While the fish is cooking, add the balsamic vinegar, honey, wine, and garlic, to a saucepan and boil. Reduce the heat and simmer until thickened and reduced, about 10-15 minutes. The glaze should be glossy and thick enough to coat the back of a spoon but still pourable. 

Let’s Put The Balsamic-Glazed Fish Together 

We found some beautiful broccoli rabe at the local market and thought it would make an excellent base for the Balsamic-Glazed Fish. It was easy to make by bringing a large pot of water to a boil. Add the trimmed broccoli rabe to the boiling water and blanch for 3-4 minutes. Drain well and pat dry. Heat two tablespoons of olive oil in a skillet over medium heat, add the broccoli and sauté for about two minutes. If you want to spice things up a bit, add some red pepper flakes. Place the cooked broccoli rabe on a serving platter and lay the fish fillets on top. The broccoli, of course, is just a suggestion for your side dish; feel free to choose any healthy side you and your family enjoy eating. Or maybe you may like our recipe for Mediterranean Chickpea Salad, Mediterranean Broccoli Bake, or our Roasted Carrots with Feta. Drizzle each fillet with balsamic glaze. Do not worry if it runs over the fish onto the broccoli because the more, the merrier! Serve immediately and enjoy! 

Have you made our recipe for Balsamic-Glazed Fish? If so we’d love to hear from you, so leave a comment and/or rating below! Tag us in your photos on Instagram. And stay connected to all things Heart Healthy Greek by following us on Facebook and Pinterest and by subscribing to our mailing