Baked Fish with Apricot Mustard Glaze, Creamy Buckwheat with Chives, and Seared Zucchini
An original baked fish recipe featuring a glossy apricot, mustard, and lemon glaze, served over creamy chive buckwheat with pan-seared zucchini. It balances sweet, tangy, and herbal notes in an elegant yet approachable preparation.
Important notice: This recipe is not medical advice. Consult your healthcare professional.
Ingredients
- 4 filetes / 680 g 680 g firm white fish fillets (como robalo, bacalao fresh or halibut, skinless)
- 6 g 6 g salt (divided)
- 2 g 2 g black pepper (freshly ground)
- 45 ml 45 ml olive oil (divided)
- 80 g 80 g apricot preserves (suave)
- 30 g 30 g Dijon mustard
- 30 ml 30 ml lemon juice (freshly squeezed)
- 2 dientes / 8 g 8 g garlic (finely chopped)
- 4 g 4 g fresh thyme (solo the leaves)
- 170 g 170 g buckwheat groats (enjuagado)
- 480 ml 480 ml vegetable broth (low sodium)
- 15 g 15 g chives (finely chopped)
- 120 g 120 g plain Greek yogurt
- 400 g 400 g zucchini (cut en medias lunas gruesas)
- 40 g 40 g shallot (en pluma fina)
- 2 g 2 g lemon zest
- 8 g 8 g fresh parsley (chopped)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
1. Preheat the oven to 220 °C / 425 °F. Pat the fish fillets dry with paper towels and place them on a lightly oiled baking tray using 15 ml (1 tbsp) olive oil. Season the fish with 3 g (1/2 tsp) salt and the black pepper.
- 2
2. In a small bowl, mix the apricot preserves, Dijon mustard, lemon juice, minced garlic, thyme leaves, and 15 ml (1 tbsp) olive oil until smooth and glossy.
- 3
3. Spread the glaze over the tops of the fish fillets. Bake for 12 to 15 minutes at 220 °C / 425 °F, or until the fish is opaque and flakes easily with a fork.
- 4
4. While the fish bakes, place the buckwheat groats and vegetable broth in a medium saucepan. Bring to a boil, reduce the heat, cover, and cook for 12 to 14 minutes until the liquid is absorbed and the grains are tender.
- 5
5. Remove the buckwheat from the heat and let it rest for 3 minutes. Stir in the Greek yogurt, half of the chives, an additional 1 g salt, and the lemon zest. Mix until creamy.
- 6
6. Heat the remaining 15 ml (1 tbsp) olive oil in a large skillet over medium-high heat. Add the shallot and cook for 1 minute. Add the zucchini and cook for 5 to 7 minutes, stirring occasionally, until browned on the edges but still firm.
- 7
7. Season the zucchini with the remaining 2 g (1/2 tsp) salt and toss with the fresh parsley. For extra shine, add a spoonful of the fish pan juices to the skillet and toss quickly.
- 8
8. Spoon creamy buckwheat onto each plate. Set a glazed fish fillet on top, serve with the seared zucchini, and finish with the remaining chives.
Chef tips
Do not overcook the fish; start checking it at minute 12. If the apricot preserves are very thick, warm them for 10 seconds so they blend more easily with the mustard and lemon.
Substitutions
You can use salmon or trout instead of white fish, adjusting the cooking time based on thickness. Buckwheat can be replaced with cooked quinoa, and Greek yogurt can be swapped for sour cream if you want a richer flavor.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
Illustrative imageT-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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