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🐓 Portuguese · Main · Medium difficulty · Pescatarian

Piri-Piri Fish

A fragrant Portuguese main built around fish, seasoned with piri-piri chillies and arlic cloves.

Prep time
15 min
Cook time
35 min
Total time
50 min
Servings
4
Calories
335 kcal
Protein
28 g
Carbs
13 g
Fat
19 g
Course
Main

About this Portuguese grilled dish

Piri-Piri Fish is a Portuguese main built around white fish fillets. It takes about 50 min from start to finish, 15 minutes of prep and 35 minutes of cooking, and serves 4.

Cooking method: grilled dish. Difficulty is rated medium. Pescatarian, and marked gluten-free in our data.

Good for: high protein, light & low calorie, party & sharing, date night, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 500 g white fish fillets
  • 4 piri-piri chillies
  • 4 garlic cloves
  • 1/4 cup olive oil
  • 2 lemons
  • 1 tbsp paprika
  • 1 tsp oregano
  • 2 tbsp cooking oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Whisk together the piri-piri chillies, arlic cloves and olive oil to make the marinade.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Coat the fish thoroughly and marinate for at least 20 minutes (overnight is even better).

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  3. Step 3. Preheat a grill or grill pan to high heat and oil the grates.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  4. Step 4. Cook the fish for 4-6 minutes per side, basting with leftover marinade, until nicely charred.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  5. Step 5. Rest for 5 minutes so the juices settle.

    Heat
    Off, let it sit
    Look for
    Steam slows, juices settle and the dish firms up slightly.
    Why it matters
    Resting lets juices redistribute and flavours settle, and the food is easier to slice and eat.
    Avoid
    Skipping the rest: juices run out and the dish falls apart.

  6. Step 6. Serve with the lemons and oregano, plus a squeeze of lemon.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Bring the protein to room temperature before grilling.

Equipment you will need

  • Grill or grill pan
  • Tongs
  • Mixing bowl

Nutrition per serving

Estimated per serving: 335 kcal, 28 g protein, 13 g carbohydrate and 19 g fat. Roughly 33% of the energy comes from protein, 16% from carbohydrate and 51% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Piri-Piri Fish

Substitutions and variations

  • Marinate for longer for deeper flavour, or use a yogurt-based marinade for tender results.
  • Oil the grill or pan rather than the food to reduce flare-ups.
  • Serve with a herb sauce or yogurt dip instead of a heavy sauce to keep the plate lighter.

Frequently asked questions about Piri-Piri Fish

How long does Piri-Piri Fish take to make?

It takes about 50 min in total: 15 minutes of prep and 35 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 335 kcal, with 28 g protein, 13 g carbohydrate and 19 g fat. These are estimates for the recipe's 4 servings.

Is Piri-Piri Fish gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

It is pescatarian: it contains fish or seafood but no meat or poultry.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make Piri-Piri Fish ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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