You should try Triggerfish if you haven’t already. It’s one of the ocean’s best-kept secrets. This fish is a hidden gem in the seafood world. It has a delicate, sweet flavor. Great for both regular dinners and big events. While you can eat this fish, there are a few things to keep in mind before tossing it in the pan. Not all of them are safe, and choosing the right one makes all the difference. This fish shines in two ways. Pan-fry it with creamy dill sauce for richness, or bake it simply with lemon and garlic for bright flavour.
Total Cooking Time: 26 minutes
- Prep Time: 10 minutes
- Cooking Time:
- Baking: 16 minutes
Table of Contents
How to Prepare Baked Triggerfish
Ingredients
- Triggerfish fillets—1 lb (skin-on for crispness, or skinless)
- Fresh lemon juice—2 tbsp
- Olive oil – 2 tbsp
- Garlic – 4 cloves, minced (about 1½ tbsp)
- Black pepper—to taste
- Salt – ¼ tsp (or to taste)
- Capers – 1 tbsp., drained
Prepared Method
First Step
Preheat the oven to 400°F.
Second Step
Then, rinse and pat the fish fillets dry. Mix lemon juice, olive oil, garlic, black pepper, salt, and capers to coat the fish fillets. Cover the fish with foil and pour the mixture over it.
Third Step
Bake for 16 minutes or until the fish is flaky.
What to Serve It With
Roasted fingerling potatoes tossed in smoked paprika work well. So does a side of garlicky broccolini. You could also go minimalist: steamed rice with a squeeze of lemon and some olive oil.
Notes
- Triggerfish is lean. Overcook it and you’ll notice.
- Capers are salty. Don’t add more salt until after you’ve tasted the final dish.
- If you’re using frozen fillets, defrost them fully in the fridge. Microwaving ruins the texture.
- Leftovers aren’t ideal. This fish is best hot out of the oven.
Nutrition Facts (Per Serving)
Calories: 280–320 kcal
- Protein: 40–45 g
- Total Fat: 14–16 g
- Omega-3s: Moderate–High
- Vitamin C: A good source
- Iron: Low–Moderate
- Potassium: High
Why can’t you eat Triggerfish?
You can eat Triggerfish, but there are some precautions you need to take. Most of them are safe to eat, except one. Avoid the clown triggerfish. It can be toxic. Large and older, they tend to have higher levels of bacteria and parasites. Thus, you should avoid eating them weighing more than five pounds. They usually have low mercury levels. But always check local advisories. It delivers mild, sweet white flesh, a true delicacy. This fish is delicious when eaten cooked or raw.
Final Thought
Triggerfish isn’t always easy to find. But if you spot it—Whole Foods, some Florida markets, or fishmongers along the Gulf—it’s worth picking up. This method won’t waste it.
What Do Triggerfish Eat?
Triggerfish eat meat, mostly hard-bodied crustaceans like crabs, shrimp, and mollusks. Some kinds also eat sea urchins and use their strong teeth to break the spines of these animals. They can also eat frozen seafood like squid and salmon, as well as live meals like krill and silversides.
