Introduction

This Gluten-Free Scallion-Oil Fish recipe combines tender white fish fillets with aromatic scallion oil for a light, satisfying meal with a delicious depth of flavor. Fish like cod, halibut, or haddock is lightly seasoned, then gently seared or baked until perfectly cooked, capturing a delicate taste and texture. The star of this dish is the fragrant scallion-infused olive oil, which adds a zesty yet subtle layer that pairs exceptionally well with the mildness of white fish.

If you’re looking for a straightforward, healthy meal that impresses without much effort, this recipe is perfect. White fish fillets are low in fat, high in protein, and a great source of essential nutrients like omega-3 fatty acids. Paired with scallions, which are rich in antioxidants and vitamins, this dish offers a wholesome yet indulgent experience. Ideal for weeknight dinners or casual gatherings, this gluten-free fish recipe is as versatile as it is flavorful.

So, whether you’re new to cooking fish or a seasoned chef, follow along for a foolproof way to make a satisfying seafood dish that brings both vibrant flavor and a unique twist to your table. Let’s dive into the ingredients, preparation, and ways to make this dish truly shine.

Ingredients List

– Fish

  • 8 ounces white fish fillets (such as cod, halibut, black sea bass, haddock, flounder, tilapia, or lemon sole)
  • Coarse kosher salt (for seasoning the fish)

– Scallion Oil

  • 6 tablespoons extra-virgin olive oil
  • 1 bunch scallions (thinly sliced crosswise; about 1 heaping cup)

– Serving

  • Flaky sea salt (optional, for a finishing touch)
  • Crusty gluten-free bread (optional, for a light and gluten-free side)

Preparing the Scallion-Oil Fish

1. Preparing the Fish Fillets

  • Choose Your Fish: Select fresh, white fish fillets that hold up well to cooking, like cod, haddock, or flounder. Pat the fillets dry using paper towels to remove excess moisture; this ensures a good sear if pan-cooking and prevents sticking if baking.
  • Season the Fish: Lightly season both sides of each fish fillet with coarse kosher salt. Use just enough to enhance the natural flavor of the fish without overpowering it.

2. Making the Scallion Oil

  • Heat the Olive Oil: In a small skillet or saucepan, heat the 6 tablespoons of olive oil over medium heat until it begins to shimmer, about 2-3 minutes. Avoid high heat to prevent the oil from burning and to allow a slow infusion with the scallions.
  • Add the Scallions: Stir in the sliced scallions and cook, stirring occasionally, for 3-5 minutes until they become soft and aromatic but not overly browned. Once they’re ready, remove the pan from heat and set it aside.

3. Cooking the Fish

  • Choose Your Cooking Method:
    • Pan-Searing: For a quick and lightly crisped fish, heat a non-stick skillet over medium-high heat and add a small amount of olive oil. Place the fillets in the pan and cook each side for about 3-4 minutes, depending on thickness, until opaque and flaky.
    • Baking: For a hands-off option, preheat the oven to 400°F (200°C). Place the seasoned fish on a baking sheet lined with parchment paper and bake for 10-12 minutes until the fish is fully cooked.
  • Add Scallion Oil to Finish: Once the fish is cooked, arrange it on a serving plate and spoon the warm scallion oil generously over each fillet.

Tips for Success

Getting the Perfect Scallion Flavor

  • Slow Cooking: Slow cooking the scallions in olive oil brings out a mellow sweetness without any bitterness, ensuring a balanced flavor in each bite.
  • Fresh Scallions: Choose fresh, firm scallions to get the best aroma and flavor. If they are wilted, the flavor can be dull, affecting the overall dish.

Choosing Your Fish

  • Firm Fillets for Best Results: Fish like cod, sea bass, and haddock have a firm texture that holds up well in cooking. Avoid delicate fillets like sole, which may break apart easily.
  • Flavor Pairing: Scallion oil complements mild-flavored fish. If you prefer a bolder fish taste, opt for varieties like sea bass that will balance well with the scallion flavor.

Serving Tips

  • Serving with Bread: If you enjoy a complete meal, serve this dish with crusty gluten-free bread to mop up the delicious scallion oil.
  • Enhancing Presentation: A sprinkle of flaky sea salt just before serving adds a lovely texture and flavor.

Recipe Variations

Citrus-Infused Scallion Oil

  • Add a touch of brightness by including fresh lemon zest to the scallion oil. The zest pairs well with the mild fish, adding a pop of citrus flavor.

Garlic-Infused Scallion Oil

  • For a deeper flavor profile, add 1-2 minced garlic cloves to the scallion oil when cooking. Garlic adds warmth and depth, transforming this dish into a cozy meal option.

Spice It Up

  • If you love a bit of heat, add a pinch of red pepper flakes or a few slices of fresh chili to the scallion oil for a subtle kick.

Serving Suggestions

Light Meal

  • Serve the fish with a side salad, like an arugula and cucumber salad dressed with lemon vinaigrette. This fresh pairing adds crispness and balances the richness of the scallion oil.

Heartier Dinner

  • Accompany the fish with roasted vegetables such as carrots, zucchini, or bell peppers. This adds texture and makes the meal more filling without overpowering the flavors.

Storage and Reheating

Storage Tips

  • Refrigerate: Place leftover fish in an airtight container and store in the fridge for up to 2 days. This dish is best eaten fresh but holds up well when refrigerated.
  • Freezing: This dish doesn’t freeze well due to the delicate texture of the fish. However, the scallion oil can be made in bulk, stored in a small container, and frozen for up to 1 month.

Reheating Instructions

  • Reheating in Oven: To reheat, preheat your oven to 300°F (150°C), place the fish on a lined baking sheet, and heat for 5-7 minutes until warm.
  • Stovetop Option: Gently reheat in a skillet over low heat with a bit of olive oil.

Nutritional Information (Per Serving)

  • Calories: 220
  • Protein: 18g
  • Fat: 14g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Sugar: 1g

Health Benefits: This dish is high in protein, low in carbohydrates, and rich in heart-healthy monounsaturated fats. Olive oil provides beneficial antioxidants, while scallions add vitamins A and C, both known for supporting immune health.

Cost Estimation

  • Approximate cost per serving: $4.00
  • Budget Tip: Using tilapia as a fish option is often more affordable than other varieties.

– Looking for more gluten-free seafood recipes? Check out our Gluten-Free Herb-Roasted Monkfish for another delicious, easy-to-make fish dish.
– For more on the nutritional benefits of scallions, read this health guide on scallions.