Whole baked parrot fish is a vibrant and delicious dish that is wonderfully easy to prepare! Simply coat the fish outside and inside with a blend of fresh green onions, garlic, cilantro, lemon and a few basic spices, then oven bake to flaky perfection. In no time you are ready to serve a truly memorable main dish that is full of flavor - and just so happens to be low-carb and gluten-free, too!
The brightly hued parrotfish (or parrot fish) is a tropical saltwater fish that looks enticing and tastes delicious!
This easy baked parrot fish recipe is fantastic to make for summer gatherings and special occasions. Prep is minimal and requires only a handful of fail proof steps: Combine fresh herbs, lemon, and seasonings in a blender, coat the whole fish inside and out with the mixture, and bake whole for a quick 30 minutes.
(Bonus: Cooking fish whole makes clean up a breeze as well. Hooray!)
Oven roasted parrot fish is a healthy low-carb and gluten-free main dish that presents beautifully and is a true crowd pleaser. Give the recipe a try for your next dinner party, or any time you want to serve a meal that is sure to impress!
How to make baked parrot fish recipe
Use fresh or thawed fish in this recipe. Do defrost parrot fish just leave it overnight in the fridge or thaw on the counter. It will take a few hours for it do get completely defrosted.
Wash and clean parrot fish. Remove scales. Parrot fish has very large scales and its very easy to remove them just by scraping them off with your fingers or knife. Preheat oven to 375 degrees Fahrenheit. This is an optimal temperature to cook white fish.
Take a small food processor or a blender. Add chopped green onions, some lemon, garlic, cilantro, onion and olive oil. Add salt and pepper. Blend until smooth. If some chunks appear its ok.
Place the parrot fish in the baking dish. You may want to line it with parchment paper or foil for an easy clean up later. Squeeze lemon all over the fish, Add some lemon juice inside as well. Lemon pairs so well with parrot (or any!) fish!
Make slits in the fish, about 3-4 will be enough. Spread the mixture all over the fish, and don't forget to add some inside. Make sure that the fish is well coated and place the dish in to the oven for about 30 minutes. Watch the internal temperature closely, it should go to far from the 145 degrees Fahrenheit.
Is it good to eat
The parrot fish is a key part of tropical marine ecosystems around the world. They feed on algae that exists on coral reefs, and are vital to keep the reefs and oceans clean. Because the fish is so important many countries have strict regulations to ensure they are sustainably harvested.
Their vegetarian diet makes parrot fish's meat very low fat and low in calories, while also being rich with lots of nutrients. So baked parrot fish is a terrific option for a healthy, protein-heavy dinner.
Best of all, it tastes delicious!
What does parrot fish taste like
Parrotfish are herbivorous saltwater fish, and they mainly eat algae and other small growth throughout coral reefs. The meat has a sweet and buttery flavor, with a slightly "fishy" taste that is more robust than tilapia, but much milder than, say, a mackerel or herring.
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Where to buy
You likely will not find fresh or frozen tropical parrot fish at the local grocery store. The most reliable way to purchase is through an online retailer that can deliver the fish frozen directly to you.
Recipe ingredients
Parrot fish. Whole and gutted. Thaw frozen fish overnight in the fridge prior to cooking.
Green onions. Adds a bit of pungent bite without any spicy heat.
Garlic cloves. Classic essential ingredient in savory cooking.
Cilantro. Bright and earthy fresh herb.
Lemon. Tangy citrus balances the strong flavors of the fish, garlic, and herbs.
Olive oil. A great high heat oil to oven roast parrot fish.
Spices. Paprika, cracked black pepper, and salt.
Frequently asked questions
This fish is a lean protein that is high in good omega fatty acids. It can be cooked several different ways, but baked parrot fish is certainly one of the healthiest methods.
The flesh is completely safe to eat and no, will not make you sick. Like with all seafood it is important to purchase fish from a credible source and thoroughly cook before eating.
The organs of parrotfish, however, are toxic and should not be consumed. Because the animal feeds on coral reef algae it is quite possible to contract Ciguatera fish poisoning.
No, there is no need to remove the fish scales before baking. Just thoroughly rinse the gutted whole fish inside and out, and gently pat dry. Unless you want to eat the skin!
Roast the whole fish for 30 minutes, until the skin becomes lightly crisp.
Once it has been baked the meat will go from nearly translucent to opaque after cooking, and will flake easily. The internal temperature of cooked fish should be a minimum of 145 degrees.
Leftovers
Store baked parrot fish leftovers in the air tight container in the fridge for up to 5 days. Reheat in the microwave for about 1 minutes. Don't overheat or it will overcook the fish and it may become dry. You can also reheat parrot fish in the oven.It will take about 5 minutes to reheat with the temperature on 400 degrees Fahrenheit.
Or use you oven broiler! No time needed to preheat, just pop it in the oven and broil for couple minutes. Watch closely, it may burn fast.
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- Air fryer grouper
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- Porgy recipe
- Air fryer flounder
- Periwinkles recipe
- Lobster Oreganata
- Air fryer frozen coconut shrimp
- Air fryer sardines
- Baked John Dory
Hope you will like this baked parrot fish recipe as much as we do. Please rate the recipe if you made it and leave a comment below if you have any questions or suggestions.
Baked Parrot Fish
Whole baked parrot fish is a vibrant and delicious dish that is wonderfully easy to prepare! Simply coat the fish outside and inside with a blend of fresh green onions, garlic, cilantro, lemon and a few basic spices, then oven bake to flaky perfection. In no time you are ready to serve a truly memorable main dish that is full of flavor - and just so happens to be low-carb and gluten-free, too!
Ingredients
- 1 whole parrot fish
- ½ cup chopped green onions
- 1 garlic clove, chopped
- ½ cup cilantro
- ½ lemon
- ½ onion, chopped
- 1 tablespoon olive oil
- 2 teaspoon paprika
- 1 teaspoon black pepper
- 1 teaspoon salt
Instructions
- Preheat oven to 375 degrees.
- Wash and clean parrot fish. Add green onions, garlic, cilantro, oil, half of the amount of lemon, onion to the small food processor. Blend until smooth. Add spices and mix well.
- Squeeze the rest of the lemon over the fish.
- Make slits in the parrot fish. Cover the fish completely with the mixture, add inside the cavity too.
- Bake for 30 minutes.
Notes
- Store leftovers in the fridge for up to 5 days. Reheat in the microwave, oven or air fryer.
- Cook parrot fish until the internal temperature reaches at least 145 degrees Fahrenheit.
- Add more salt if needed to the cooked fish.
- Remove scales using knife.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 103Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 24mgSodium: 557mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 12g
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