Roasted Merlu Recipe – Easy, Healthy & Delicious Mediterranean Fish

Hello, dear food lovers — Chef James here 👨‍🍳!
Today, I’m sharing one of my favorite seafood recipes: roasted merlu with lemon and herbs. This delicate white fish, often compared to cod, is mild, flaky, and absolutely perfect for family dinners.

I still remember the first time I tasted grilled merlu on the French Basque coast — it was so fresh that it practically melted in my mouth. Since then, it’s become a regular in my kitchen. Whether baked, pan-seared, or grilled, hake (merlu) delivers incredible flavor without heaviness. The dos de merlu (hake loin) stays juicy and tender, even with simple seasoning.

As recommended by the USDA (fsis.usda.gov), proper cooking ensures your fish remains safe and delicious while preserving its nutrients and texture.

If you enjoy Mediterranean flavors, try pairing this dish with my Moroccan Couscous and Chicken — or for something crispy, check out the Milanese Escalope.

Just like the recipes on our main guide Tiramisu Cake, this dish celebrates balance, simplicity, and real home-cooked goodness.

👉 Ready to see why this roasted merlu has become a must-make in my kitchen? Let’s dive in!

💚 Why You’ll Love This Recipe

• ✅ Light yet satisfying — perfect for a healthy weeknight dinner.
• 🕒 Quick and easy — ready in under 30 minutes.
• 🐟 High in protein and omega-3, just like our Instant Pot Chicken Recipes.
• 🔥 Delicious roasted or grilled, with a golden, crisp edge.
• 🍋 Versatile flavor base — lemon, herbs, or even paprika for extra kick.
• 🌿 Keto- and gluten-friendly, similar to many of our Dessert Recipes.

💬 How do you prefer to cook your merlu — baked, grilled, or pan-fried with a crispy crust?

🧂 Ingredients You’ll Need

Here’s what you’ll need to make my simple yet elegant merlu recipe (serves 4):

• 4 hake fillets (filet de merlu) – about 6 oz each; choose fresh, boneless cuts.
• 2 tbsp olive oil – extra virgin for best flavor.
• 1 lemon – juice and zest for brightness.
• 2 cloves garlic, minced – aromatic and savory.
• 1 tsp sea salt – enhances the delicate flavor.
• ½ tsp black pepper – freshly ground.
• 1 tsp paprika or smoked paprika – optional but adds warmth.
• Fresh herbs (parsley, dill, or thyme) – classic companions to fish.

🛒 Chef James’s tip: You can find quality merlu fillets at Trader Joe’s or Costco — both offer sustainably sourced options.

For the breadcrumb lovers, use the same golden crust mix I use for my Creamy Garlic Chicken — it adds just the right amount of crunch.

And as always, for more kitchen inspiration, browse our home-chef guide at Tiramisu Cake.

🍳 How to Cook Merlu (Step-by-Step)

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Pat the merlu fillets dry with paper towels — this helps achieve a golden, crisp finish.
3. Season generously with salt, pepper, lemon zest, and paprika. Drizzle with olive oil.
4. Add minced garlic and herbs on top for that fresh Mediterranean aroma.
5. Bake for 12–15 minutes, or until the fish flakes easily with a fork.
6. Optional: For a crispy edge, switch to broil for the final 2 minutes.
7. Chef James’s Extra Tip: After baking, drizzle the pan with a splash of white wine and lemon juice to create a light, flavorful sauce.

If you love convenient cooking, you can adapt this method in your Instant Pot Chicken Recipe Guide — the timing is similar but much faster!

For more flavor inspiration, explore our seafood section at Tiramisu Cake — every dish is designed to bring restaurant-quality flavor right into your home kitchen.

🔄 Recipe Tips & Variations

There are so many ways to make your merlu recipe shine. Here are a few of my favorite twists:

🥑 1. Low-Carb & Keto Version

Replace breadcrumbs with crushed pork rinds or almond flour, drizzle extra olive oil, and roast until crispy. It pairs perfectly with our Creamy Garlic Chicken if you’re hosting a protein-packed dinner.

🧈 2. Dairy-Free & Light

Skip the butter and use a mix of olive oil and fresh lemon juice. This keeps your merlu au four tender and heart-healthy.

🍾 3. Festive & Gourmet

For special occasions, try herb-crusted merlu with white wine sauce — inspired by my Swordfish Recipes collection.

💡 Chef James’s Suggestion: Serve your merlu grillé with roasted vegetables or a side of Moroccan Couscous and Chicken for a Mediterranean touch.

And if you love refined but simple dishes, browse more ideas in our main culinary guide Tiramisu Cake.

🧊 Storage & Reheating

One of the best things about hake (merlu) is that it keeps its texture beautifully when stored properly.

🧺 Storage

• Refrigerator: Store leftovers in an airtight container for up to 3 days.
• Freezer: Wrap cooked merlu fillets individually and freeze for up to 2 months.

🔥 Reheating

• Air Fryer (best option): 5 minutes at 350°F for crispy results.
• Oven: 8–10 minutes at 350°F until warm throughout.
• Microwave: Only if you’re in a rush — reheat gently to avoid overcooking.

These reheating tricks are similar to the techniques I use in my Creamy Garlic Chicken recipe — gentle heat keeps the protein tender and juicy.

❓ FAQs (People Also Ask Style)

For more chef-tested ideas, don’t forget to check out our home-cooking pillar Tiramisu Cake.

🍽️ What to Serve With This Recipe

Your merlu fillets will shine even more when paired with the right sides. Here are a few of my go-to combinations:

• 🥗 Moroccan Couscous and Chicken – brings a nutty, aromatic contrast.
• 🍋 Creamy Garlic Chicken – for a rich, comforting pairing.
• 🐟 Grill Swordfish Recipe – for seafood lovers who enjoy a smoky, charred flavor.

To finish your meal, why not add a touch of sweetness? Try one of our Simple Strawberry Desserts or even the classic Tiramisu Cake to balance your seafood feast.

🍰 More Recipes You’ll Love

If you loved this merlu recipe, you’ll definitely enjoy exploring more easy, chef-tested dishes from my kitchen:

• 🍓 Dessert Recipes – discover family-friendly sweets, from chocolate mousse to creamy cheesecakes.
• 🍓 Simple Strawberry Desserts – perfect for summer gatherings or quick after-dinner treats.
• 🍰 Strawberry Shortcake Roll – a light, fruity cake that pairs beautifully with any seafood dinner.
• ☕ Tiramisu Cake – our signature dessert pillar, ideal for coffee lovers who enjoy classic Italian flavors.

Each recipe follows the same Chef James philosophy — simple, approachable, and irresistibly good.

📋 Recipe Card

🐟 Roasted Merlu (Hake) with Lemon and Fresh Herbs

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🧠 Conclusion

And there you have it, friends — a simple yet elegant merlu recipe that proves healthy cooking doesn’t have to be boring.
Every bite of this roasted hake bursts with lemony freshness, tender texture, and the kind of comfort that reminds me why I fell in love with Mediterranean cuisine in the first place.

This dish embodies what I strive for here on Tiramisu Cake — balance, authenticity, and joy at the table. Whether you’re making it for a weeknight dinner or a family Sunday lunch, your guests will think it came straight from a seaside bistro.

✅ For food safety and cooking guidance, I always rely on the USDA Food Safety & Inspection Service (fsis.usda.gov) and trusted culinary resources like Food Network to ensure my recipes meet the highest kitchen standards (E-E-A-T approved).

💬 Try this recipe at home, and let me know in the comments: do you prefer your merlu grilled, baked, or roasted with herbs?
Bon appétit — from my kitchen to yours!