Fillets of Bluefish with Sauce Vierge

The fresher the fish, the tastier it will be. This is what I have discovered in my quest to prepare the most nutritous and delicious foods. I have now expanded my culinary repertoire to include freshly caught fish.

Here on the East Coast, Bluefish are abundant this time of year, but be careful handling your catch! They have razor sharp teeth and have been known to voraciously bite into unsuspecting fingers; bluefish fishing tips

Recently, after a successful fishing trip, our angler neighbor gave me a fresh Bluefish directly from the Atlantic to table. Wow, I thought to myself, this is going to be great eating, but aren’t YOU supposed to clean it as well?  So with faux confidence I told him I would handle all of the preparation. (What was I thinking!!)  I must say, this was a new challenge in fresh cooking for me. I had always avoided the messiness that was necessary for fresh fish preparation and I would just go out and buy the pre-cleaned fish at the fish store.

I know my fishermen brothers would be laughing at this, but I had to find an online tutorial about cleaning and filleting a fresh Bluefish. When we were growing up, they tried teaching me the fine art of fishing and preparing your catch, but  I wasn’t interested in fishing at all. Much to my surprise, I learned how to fillet and prepare the fish quite efficiently, dare I say, even better than the bros! The end product is well worth the effort. Needless to say,  I am done buying pre-cut fillets because there is no comparison with the freshness and taste of whole fish!

And for all of the people that won’t try fish no matter what, preparing the fish this way may change your mind, forever. It is absolutely delicious without that heavy ‘fish smell’. Give it a try, this protein and B-vitamin powerhouse is a winner!  Bluefish Nutrition Facts

Fillets of Bluefish with Sauce Vierge


  • 1 filleted bluefish
  • 3 de-seeded ripe tomatoes
  • 3 slices of onions or 2 scallions
  • salt, pepper, old bay™ seasoning fresh herbs of you choice
  • 1 lemon
  • 4 tbsp extra virgin olive oil


  1. Chop up 3 de-seeded ripe tomatoes, onions or scallions, and add in salt and pepper and any fresh herbs you like; dill, parsley, even old bay seasoning to taste.
  2. Squeeze 1 fresh lemon and 4 tablespoons of extra virgin olive oil into the tomato mixture.
  3. Marinate the fillets with 1/2 of the mixture, saving the other 1/2 for later, and place in the refrigerator for 1 hour.
  4. Bake the fish in a 350° oven for 15-20 minutes (depending on thickness) until the fish is flaky. I used a pre-heated cast iron pan to crisp the skin side as well.
  5. Serve with the other 1/2 of the reserved marinade.

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