If you're following a Mediterranean diet or similar, you're probably eating fish 1-2 times per week, if not more! Some of the most frequently asked questions about cooking fish are 1. Should you marinate fish? and 2. How long should you marinate fish? First - the answer is YES! Marinating fish is a great way to not only add delicious flavor to your fish, but also to help your fish retain moisture during the cooking process so it doesn't dry out and to help it become flaky and tender!
Depending on the flavors you're pairing it with, any of our Benissimo Oils can create an excellent base for marinades (like Benissimo Toasted Sesame Seed Oil or Benissimo Avocado Oil) or you can choose one of our Infused Oils that are already packed with herbs, spices, and simply add an acid like red wine vinegar or lemon juice to really bring out those flavor!
General Tips for Marinating Fish
- Choose the Right Marinade: Fish can be marinated with a variety of ingredients but the necessities include tasty oil, acid from citrus or vinegar and the extra flavor notes of spice, herbs and garlic. With Benissimo's Infused Oils, you can save valuable shopping and prepping time because so many of these flavors are already packed in!
- Use a Non-Reactive Container: Always marinate fish in a non-reactive container like glass, ceramic, or stainless steel. Avoid using aluminum or copper containers.
- Refrigerate: Always marinate fish in the refrigerator to prevent bacterial growth.
- Timing: Do not over-marinate fish, as it can become mushy. The marinating times vary based on the type and thickness of the fish. Also, be careful with your acidic ingredient. Using too much or marinating too long may actually "cook" your fish and change the texture. Of course, ceviche is always a fun choice!
White Fish (e.g., Cod, Tilapia, Halibut, Snapper)
- Marinating Time: 15 to 30 minutes
- Notes: These fish are delicate and can become soft or mushy if marinated for too long. Create a light marinade with Benissimo Roasted Garlic Oil, with its mix of rosemary, thyme and oregano. Add some lemon juice, and salt and pepper to taste right before cooking.
Garlic Roasted Snapper
Ingredients:
- 4 snapper filets (about 6-8 ounces each)
- 1/4 cup Benissimo Roasted Garlic Oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon smoked paprika
- Lemon wedges (for serving)
- Prepare the Marinade: In a small bowl, whisk together the Benissimo Roasted Garlic Oil, lemon juice, chopped parsley, dried oregano, sea salt, black pepper, and smoked paprika.
- Marinate the Snapper: Place the snapper fillets in a shallow dish or a large ziplock bag.
- Pour the marinade over the fillets, ensuring they are well-coated. Cover the dish or seal the bag, then refrigerate for at least 30 minutes (or up to 2 hours) to allow the flavors to meld.
- Preheat the Grill (or Oven): If using a grill, preheat it to medium-high heat. If using an oven, preheat to 400°F (200°C).
- Grilling: Lightly oil the grill grates to prevent sticking. Place the marinated snapper filets on the grill and cook for about 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork.
- Baking: Place the marinated snapper fillets on a baking sheet lined with parchment paper. Bake in the preheated oven for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- Serve: Transfer the cooked snapper to serving plates. Garnish with fresh lemon wedges and additional chopped parsley if desired. Serve immediately with your favorite sides.
- Suggested Sides:
- Steamed vegetables (such as asparagus or green beans)
- Rice pilaf
- Roasted potatoes
- A fresh garden salad
- Enjoy your flavorful garlic-roasted snapper!
Salmon
- Marinating Time: 30 minutes to 3 hours
- Notes: Salmon can handle stronger flavors. Use Benissimo Toasted Sesame Seed Oil with soy sauce, garlic, ginger, and a bit of honey. We have the perfect recipe to utilize this combination.
Tuna
- Marinating Time: 30 minutes to 3 hours
- Notes: Tuna is firm and can handle bold flavors. Consider using Benissimo Pepper Oil with soy sauce, wasabi, ginger, and some bright citrus. Like lime or mandarin. A little spice from the De Arbol Peppers cuts through even the thickest cuts of tuna. For even more of a kick, add in some Spicy Sriracha Oil!
Pepper-Marinated Tuna Steaks
Ingredients:
- 2 tuna steaks (about 6-8 ounces each)
- 1/4 cup Benissimo Pepper Oil
- 2 tablespoons soy sauce
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon honey
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon red pepper flakes (optional, for extra heat)
- Fresh cilantro or parsley for garnish
- Lemon wedges for serving
Instructions:
- Prepare the Marinade: In a small bowl, combine the Benissimo Pepper Oil, soy sauce, lemon juice, honey, minced garlic, grated ginger, black pepper, and red pepper flakes (if using). Mix well until the honey is dissolved and the ingredients are well combined.
- Marinate the Tuna: Place the tuna steaks in a resealable plastic bag or a shallow dish. Pour the marinade over the tuna, ensuring that the steaks are well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours. Turn the tuna steaks occasionally to ensure even marination.
- Prepare for Grilling: Preheat your grill to high heat. Oil the grates to prevent sticking. Remove the tuna steaks from the marinade and let any excess drip off. Discard the marinade.
- Grill: Grill the tuna steaks for about 2-3 minutes per side for medium-rare, or until they reach your desired level of doneness. Tuna is best served slightly pink in the center.
- Serve: Remove the tuna steaks from the grill and let them rest for a couple of minutes.
- Garnish with fresh cilantro or parsley and serve with lemon wedges on the side.
- Tips:
- Alternative Cooking Methods: If you don't have a grill, you can also sear the tuna steaks in a hot skillet with a little oil for 2-3 minutes per side.
- Side Dishes: Serve with a fresh salad, steamed vegetables, or rice pilaf for a complete meal.
- Storage: Leftover tuna can be stored in an airtight container in the refrigerator for up to 2 days.
- Enjoy your pepper-marinated tuna steaks!
Swordfish and Mahi Mahi
- Marinating Time: 1 to 3 hours
- Notes: These fish are quite firm and can handle longer marinating times. Match the texture and distinctive flavor of these fish with a full-bodied, all in one marinade. Our Balsamic Garlic Oil is balanced with the sweet tang of balsamic vinegar, spiced with crushed red pepper and finished with basil, oregano and thyme. It's a can’t miss combination for fish, pork, salad or even red meat.
Balsamic Marinated Mahi Mahi
Ingredients:
- 4 Mahi Mahi filets (about 6 oz each)
- 1/4 cup Benissimo Balsamic Garlic Oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Prepare the Marinade: In a small bowl, whisk together the Benissimo Balsamic Garlic Oil, lemon juice, dried oregano, salt, and pepper.
- Marinate the Fish: Place the Mahi Mahi filets in a shallow dish or a resealable plastic bag. Pour the marinade over the fish, ensuring each filet is well-coated. Cover the dish or seal the bag and refrigerate for at least 30 minutes, up to 1 hour.
- Cook the Mahi Mahi: Preheat your grill or a large skillet over medium-high heat. If using a grill, oil the grates to prevent sticking. If using a skillet, add a small amount of oil to the pan. Remove the Mahi Mahi filets from the marinade, letting any excess drip off. Grill or sear the filets for about 4-5 minutes per side, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 137°F (58°C).
- Serve: Transfer the cooked Mahi Mahi to a serving platter. Serve with lemon wedges on the side and some vegetables or quinoa. Enjoy this simple and flavorful Balsamic Garlic Mahi Mahi!
Shrimp and Shellfish
- Marinating Time: 15 to 30 minutes
- Notes: Shellfish absorb flavors quickly, so short marinating times are sufficient. Use Benissimo Spicy Sriracha Oil with fresh garlic for a tasty marinade. Marinate shrimp with the shells on to really seal in the flavor, but remember not to touch your eyes or anywhere else that’s sensitive while peeling and eating. This oil is hot and it will burn!
Sriracha Lime Shell-On Shrimp
Ingredients:
- 1 lb (450 g) large shrimp, shells on
- 3 tbsp Benissimo Sriracha Oil
- 2 cloves garlic, minced
- 1 lime, juiced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika (optional for added flavor)
- 1 tbsp chopped fresh cilantro (optional, for garnish)
- Lime wedges (optional, for serving)
Instructions:
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Prepare the Shrimp: Rinse the shrimp under cold water and pat dry with paper towels.
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Make the Marinade: In a medium bowl, combine the Benissimo Sriracha Oil, minced garlic, lime juice, salt, black pepper, and smoked paprika (if using). Whisk until well combined.
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Marinate the Shrimp: Add the shrimp to the bowl with the marinade, tossing to coat evenly. Cover and refrigerate for 30 minutes to 1 hour, allowing the flavors to infuse.
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Cook the Shrimp: Preheat your grill to medium-high heat. If you don't have a grill, you can use a grill pan or a large skillet over medium-high heat. Grill the shrimp for about 2-3 minutes per side, until the shells are bright pink and the shrimp are opaque. Be careful not to overcook them.
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Serve: Transfer the grilled shrimp to a serving platter. Garnish with chopped fresh cilantro and serve with lime wedges on the side.
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Enjoy: Serve the shrimp hot, peeling the shells as you eat. The marinade will give the shrimp a delicious, spicy-citrus flavor that pairs perfectly with the fresh lime.