Marinade for Chicken or Fish

Marinade for Chicken or Fish recipe videos

This is a versatile, flavorful liquid mixture used to tenderize and season chicken or fish before cooking, typically featuring a base of oil, acid (like citrus juice or vinegar), herbs, and spices. Its origins are global, with countless regional variations, but it is a foundational technique in many cuisines to enhance moisture and flavor. The exact ingredients can range from simple lemon and herbs to complex blends with soy sauce, garlic, and ginger.

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🍽️ Nutrition at a glance

A marinade itself is not typically consumed as a standalone dish, so its nutritional profile is absorbed by the protein it flavors. It generally adds minimal calories (often 20-50 per serving) and contributes healthy fats from oils, along with antioxidants and micronutrients from herbs and spices, without significantly altering the high-protein nature of the chicken or fish.

Nutrition breakdown

Calories	45 kcal
Protein	0.5 g
Carbs	3 g
Fat	3.5 g
Fiber	0.5 g
Sugar	1.5 g
Sodium	900 mg
Sodium	900 mg
Potassium	45 mg
Vitamin C	2 mg
Iron	0.3 mg
Calcium	10 mg
Vitamin B6	0.05 mg
Magnesium	5 mg
Phosphorus	15 mg

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

The science behind marination is fascinating: the acid or enzymes help break down protein structures for tenderness, while the oil and salt facilitate flavor penetration. Culturally, it's a universal concept, with each cuisine offering a unique signature—from Mediterranean herb-infused olive oil to Asian soy-ginger blends—showcasing local ingredients and tastes.