Lemon-Oregano Grilled Flathead with Parsley Rice
Lemon-Oregano Grilled Flathead with Parsley Rice
Preparation time:
Cooking time:
4 Servings


  • 4 flathead fillets (180 g each)
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice, plus wedges to serve
  • 2 teaspoons grated lemon peel
  • 1 teaspoon dried oregano
  • ¼ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 cups cooked brown rice
  • ¼ cup chopped fresh parsley
  1. Method
  2. Notes

  1. Combine the flathead, oil, lemon juice, lemon peel, oregano, salt and pepper in a large bowl. Turn the fish to coat and let stand for 10 minutes.
  2. Heat a ridged grill pan coated with cooking spray over medium-high heat. Remove the flathead from the marinade and sprinkle with additional salt and pepper. Place the flathead on the grill pan and cook for abour 4 minutes or until the fish flakes easily with a fork. (Cook the fish in 2 batches if necessary.) Transfer to a serving plate.
  3. Meanwhile, stir the parsley through the rice. Divide the rice among 4 plates and serve with 1 fillet apiece.

Calories 375, Kilojoules 1,575, Total Fat 7.5 g, Saturated Fat 1.5 g, Sodium 443 mg, Carbohydrate 34 g, Dietary Fibre 2 g, Protein 41 g

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