How to marinate fish with extra virgin olive oil

Do you ever feel that your fish dishes lack that special touch that takes them to the next level? The key could lie in marinating with extra virgin olive oil (EVOO). A recent study by the University of Jaén revealed that EVOO not only improves the flavour of fish, but also increases the absorption of beneficial nutrients.

Discover how to marinate fish with extra virgin olive oil. In this article, we will show you simple but effective techniques for marinating fish, enhancing their natural flavours and bringing the benefits of this liquid gold to your dishes. Read on and take your cooking to new heights.

Tips for a perfect marinade

Marinating is a culinary technique that can completely transform a fish dish, and when combined with extra virgin olive oil (EVOO), the results are exceptional. Here we reveal the secrets to a perfect marinade:

• Choose the right EVOOOpt for a high quality extra virgin olive oil, with a medium fruity flavour that complements the fish without overpowering it. It is the most suitable fat to prepare it. 

Depending on the variety of olive, you can achieve different nuances in the marinade, from a slight bitterness to a spicy touch. The olive oil is the main ingredient in the preparation of an emulsion in which we introduce the chosen fish.

• Time is keyMarinating fish for 30 minutes to 1 hour is ideal. Avoid exceeding this time : Marinating the fish for 30 minutes to 1 hour is ideal. The acid in the marinade may "cook" the fish.

• Balances flavoursCombine EVOO with acids such as lemon or vinegar, fresh herbs and spices to create a complex flavour profile.

• Adequate proportionsUse approximately 1/4 cup of marinade for every 500 grams of fish.

• Turns occasionallyTurn the fish in the marinade to ensure even coating.

• Dry before cookingRemove excess marinade before cooking for perfect browning.

Types of fish pairing

The art of marinating fish with extra virgin olive oil offers a world of culinary possibilities. Each variety of EVOO brings its own notes and nuances, allowing us to create unique pairings that enhance the natural flavour of the fish. 

Discover how different combinations of ingredients and EVOO varieties can transform your dining experience. Here are six versatile pairings that will inspire you to experiment in your kitchen, elevating your fish dishes to a higher level of flavour and sophistication.

• Mediterranean marinadeAOVE : Combines EVOO with lemon juice, chopped garlic, oregano and thyme. Ideal for white fish such as sea bass or sea bream. Use an EVOO with fruity and herbaceous notes, such as a Picual or a Hojiblanca, to enhance the Mediterranean aromas.

• Asian MarinadeA blend of EVOO with soy sauce, grated ginger, garlic and a touch of honey. Perfect for oily fish such as salmon or tuna. Opt for a mild and delicate EVOO, such as an Arbequina, so as not to compete with intense oriental flavours.

• Citrus marinadeAOVE: Combines EVOO with orange, lime and grapefruit juice and zest. Excellent for mild-flavoured fish such as sole or turbot. Choose a medium fruity EVOO with citrus notes, such as a Royal, to enhance the freshness of the marinade.

• Herb marinatedA blend of EVOO with a variety of chopped fresh herbs (parsley, basil, dill) and a touch of garlic. Ideal for any type of fish. Use an EVOO with pronounced herbaceous notes, such as an early harvest Picual, to enhance the aromatic profile.

• Spicy marinadeCombines EVOO with paprika, cayenne, garlic and a touch of vinegar. Perfect for intensely flavoured fish such as mackerel or horse mackerel. Opt for a robust EVOO with character, such as a mature Picual, to balance the spiciness.

• White wine marinadeA blend of EVOO with dry white wine, chopped shallot and tarragon. Ideal for delicate fish such as hake or cod. Use a mild and elegant EVOO, such as Arbequina or Cornicabra, to complement the subtlety of the wine.

Marinating fish with extra virgin olive oil is a culinary technique that not only enhances the natural flavours, but also brings nutritional benefits to our dishes. 

Experimenting with different pairings and varieties of EVOO will allow you to discover unique combinations that will surprise your palate. Remember that the key lies in the quality of the ingredients and the balance of flavours. Whether you opt for a Mediterranean or Asian marinade or any other variant, EVOO will always be your ally to achieve exceptional results. 

At Verde Divino, we have a wide range of early harvest extra virgin olive oilscarefully selected so that you can choose the one that best suits the pairing you wish to create, thus guaranteeing success in each of your culinary preparations.