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Main Dishes

Greek Marinade for Chicken or Fish

June 9, 2022
Jump to Recipe·Print Recipe

Bring fresh Mediterranean flavors to your kitchen with this Greek Marinade which can be used with chicken or white fish. Made with extra virgin olive oil, fresh lemon juice, lots of garlic, parsley and oregano, this marinade takes just minutes to come together. Read more about the ingredients plus my tips for selecting protein.

This is my go-to marinade for chicken and fish. Its incredibly easy to come together with ingredients you likely have in your pantry and instantly elevates your dish. I usually use this marinade for chicken but have also tried this with white fish with similar delicious results.

Greek Chicken Marinade Ingredients

A great marinade needs a fat, acid and seasonings. This greek marinade for chicken includes:

  • Extra virgin olive oil – Oil is a base for most marinades and its especially important if you are cooking with a leaner cut of chicken or fish.
  • Lemon juice and lemon zest – Acidity from the lemon juice helps break down the tough fibers of the protein and infuses the lemon flavor to the marinade. Adding zest intensifies the flavor.
  • Fresh garlic – Do not try to substitute with garlic powder. Fresh garlic is a must.
  • Oregano and parsley – Dried herbs will have a more intense flavor and is totally acceptable if this is what you have on hand (however, you will want to use 1/4 of what is called for in the recipe which is written for fresh herbs). I personally love cooking with fresh herbs when they are available.
  • Salt – All marinades use salt for flavor.
  • Pepper – The intensity of fresh cracked pepper gives the marinade a bit of spice but ground pepper will work great too.
Ingredients for greek chicken marinade including a bowl of lemons, parsley, oregano, garlic and a decanter of olive oil

Tips for Making Greek Chicken

This recipe is as simple as chopping up the garlic and herbs and whisking the ingredients together, but here are a few tips:

  • Invest in a microplane. Use to zest the lemon.
  • Use a food processor. Short on time? I sometimes put all the ingredients in a food processor or blender to make the marinade.
  • Use fresh ingredients. For more flavor, I would highly recommend using fresh garlic and herbs. If you are in a pinch substitute dried oregano (half the amount).
  • Disgard the marinade after using. Once the marinade has come into contact with raw chicken or fish its not safe to eat.
Bowl of greek chicken marinade which includes olive oil, garlic, parsley, lemon juice and oregano

How Long Should You Marinade?

Regardless of what type of protein you use, make sure to keep your marinating period way under 24 hours.

  • 20-30 minutes will make a big difference
  • I typically marinade for about 1-2 hours for maximum flavor

What Type of Protein Should I Use?

This greek marinade can be used with any protein!

Chicken Breast – If you are eating chicken, I highly recommend seeking out organic chicken. Organic is not the same as natural! Conventional chicken has been found to be very high in arsenic, a known carcinogen. If you are going to eat chicken, please look for certified organic brands.

Wild White Fish – This marinade works will with a sturdy white fish like cod, halibut or rock fish. I love Wild Alaskan Company for wild-caught sustainable Alaskan seafood.

Tofu or Tempeh – I haven’t tried it but I don’t see why not!

More Main Dish Recipes to Try:

  • Asian Salmon Bowl with Sriracha Cashew Sauce
  • Yellow Coconut Lemongrass Curry
Platter of grilled chicken breast over a bed of greens and garnished with lemons
Print

Greek Marinade for Chicken (or Fish)

Platter of grilled chicken breast over a bed of greens and garnished with lemons
Print Recipe

Bring fresh Mediterranean flavors to your kitchen with this Greek Marinade which can be used with chicken or white fish. Made with extra virgin olive oil, fresh lemon juice, lots of garlic, parsley and oregano, this marinade takes just minutes to come together. 

  • Author: Jeannine

Ingredients

Scale
  • 1/4 cup olive oil
  • 1/2 cup olive juice (juice from 2 large lemons)
  • zest of 1 lemon 
  • 8 garlic cloves minced
  • 1/4 cup parsley chopped
  • 1 teaspoon pink Himalayan salt or fine sea salt
  • 2 tablespoons fresh oregano, chopped (see notes)
  • 1 pound chicken or white fish like halibut or cod
  • Black pepper to taste 

Instructions

  • Mince herbs and garlic
  • In a large bowl add olive oil, lemon juice, lemon zest, garlic, salt, pepper and herbs. Mix well using a whisk. 
  • Add protein (chicken breast, fish, or tofu/tempeh). 
  • Marinate for at least 20 minutes, or up to 2 hours. 
  • Grill or bake as appropriate for protein. 

Notes

If you only have dried oregano available, use 1-2 teaspoons of oregano. 

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Hi, I’m Jeannine
Hi, I’m Jeannine

Hi, I’m Jeannine

I'm a certified health and wellness coach with a passion for cooking and photographing beautiful, colorful, healthy food. I provide healthy plant-forward recipe inspiration for those who want to look and feel their healthiest from the inside out. I'm so glad you stopped by!

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Preparing nutritious meals doesn't have to be a part-time job. Between work meetings, school pickups and kids' activities, is your lunch whatever you can grab in five minutes? A protein bar. A handful of crackers. Leftovers from your kid's plate. Or maybe you skip it altogether. And then you're wondering why you're exhausted, craving something sweet at 3 PM and starving by dinner. Here's the thing: You can't expect your body to perform at its best when you're consistently under-fueling it. Especially in midlife, when getting enough protein to support muscle and enough fiber for gut and metabolic health becomes increasingly important. But the solution isn't spending your entire Sunday prepping perfectly portioned meals. It's having a few easy, nutrient-dense options you can make once and eat on repeat. You don't need more time. You need fewer decisions. And that's exactly why I love this soup. 👇 Makes 4 servings: 1 small white onion rings(about 1 cup chopped) 1 tbsp olive oil 1 pound of chicken (or sub 12 oz rotisserie chicken and cut out the chicken cooking time) 1 jar salsa verde 4 cups low sodium chicken bone broth (I like Dr. Kelly Ann) 1 can (3.5 cups) low sodium white beans (I like white navy beans), rinsed 1.5 cups frozen brown rice 1/2 cup sliced green onion 1/2 cup cilantro more green onion, cilantro for garnish. Heat a large pot over medium high heat. Add olive oil. Add onion and cook for 3-5 minutes. Add raw chicken to the pot. Pour in salsa verde and bone broth. Cover and cook over medium heat for 10 minutes. In the meantime chop green onion and cilantro. Once chicken is cooked through, shut off heat. Shred chicken in pot. Add green onion, cilantro and brown rice. Turn back on heat. Cook over medium heat. I'm a functional nutritionist and health coach helping ambitious women 40+ build strength, energy and lasting health without putting their lives on hold. Follow @livepowerfullyco for less wellness noise and more practical strategies to feel strong, energized and healthy after 40. #perimenopause #womenover40 #fitmom #hormonehealth #workingmom
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Preparing nutritious meals doesn't have to be a part-time job. Between work meetings, school pickups and kids' activities, is your lunch whatever you can grab in five minutes? A protein bar. A handful of crackers. Leftovers from your kid's plate. Or maybe you skip it altogether. And then you're wondering why you're exhausted, craving something sweet at 3 PM and starving by dinner. Here's the thing: You can't expect your body to perform at its best when you're consistently under-fueling it. Especially in midlife, when getting enough protein to support muscle and enough fiber for gut and metabolic health becomes increasingly important. But the solution isn't spending your entire Sunday prepping perfectly portioned meals. It's having a few easy, nutrient-dense options you can make once and eat on repeat. You don't need more time. You need fewer decisions. And that's exactly why I love this soup. 👇 Makes 4 servings: 1 small white onion rings(about 1 cup chopped) 1 tbsp olive oil 1 pound of chicken (or sub 12 oz rotisserie chicken and cut out the chicken cooking time) 1 jar salsa verde 4 cups low sodium chicken bone broth (I like Dr. Kelly Ann) 1 can (3.5 cups) low sodium white beans (I like white navy beans), rinsed 1.5 cups frozen brown rice 1/2 cup sliced green onion 1/2 cup cilantro more green onion, cilantro for garnish. Heat a large pot over medium high heat. Add olive oil. Add onion and cook for 3-5 minutes. Add raw chicken to the pot. Pour in salsa verde and bone broth. Cover and cook over medium heat for 10 minutes. In the meantime chop green onion and cilantro. Once chicken is cooked through, shut off heat. Shred chicken in pot. Add green onion, cilantro and brown rice. Turn back on heat. Cook over medium heat. I'm a functional nutritionist and health coach helping ambitious women 40+ build strength, energy and lasting health without putting their lives on hold. Follow @livepowerfullyco for less wellness noise and more practical strategies to feel strong, energized and healthy after 40. #perimenopause #womenover40 #fitmom #hormonehealth #workingmom
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A healthier life doesn't happen when you finally have more time. It happens when you start making time for what matters. Here's the shift I want you to make this week: Stop treating your health as something you'll get to when everything else is done. A little intention at the beginning of the week can change how you show up for the rest of it. Not because you need a perfectly organized life, but because you're making the decisions that support your health beforethe week starts making them for you. This is a big part of what I help my coaching clients do. We turn knowing what to do into simple, repeatable systems that make taking care of themselves part of their lives, not another thing competing for their attention. Your health doesn't need to take over your calendar. But it deserves a place on it. I'm a functional nutritionist and health coach helping ambitious women 40+ build strength, energy and lasting health while balancing careers, families and full lives. Follow @livepowerfullyco for less wellness noise and more practical strategies to live powerfully after 40.
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A healthier life doesn't happen when you finally have more time. It happens when you start making time for what matters. Here's the shift I want you to make this week: Stop treating your health as something you'll get to when everything else is done. A little intention at the beginning of the week can change how you show up for the rest of it. Not because you need a perfectly organized life, but because you're making the decisions that support your health beforethe week starts making them for you. This is a big part of what I help my coaching clients do. We turn knowing what to do into simple, repeatable systems that make taking care of themselves part of their lives, not another thing competing for their attention. Your health doesn't need to take over your calendar. But it deserves a place on it. I'm a functional nutritionist and health coach helping ambitious women 40+ build strength, energy and lasting health while balancing careers, families and full lives. Follow @livepowerfullyco for less wellness noise and more practical strategies to live powerfully after 40.
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RECIPE BELOW 💪 Preparing nutritious meals doesn't have to be another part-time job. Between work meetings, school pickups and kids' activities, is your lunch whatever you can grab in five minutes? A protein bar. A handful of crackers. Leftovers from your kid's plate. Or maybe you skip it altogether. And then you're wondering why you're exhausted, craving something sweet at 3 PM and starving by dinner. Here's the thing: You can't expect your body to perform at its best when you're consistently under-fueling it. Especially in midlife, when getting enough protein to support muscle and enough fiber for gut and metabolic health becomes increasingly important. But the solution isn't spending your entire Sunday prepping perfectly portioned meals. It's having a few easy, nutrient-dense options you can make once and eat on repeat. You don't need more time. You need fewer decisions. And that's exactly why I love this soup. 👇 Makes 4 servings: 1 small white onion rings(about 1 cup chopped) 1 tbsp olive oil 1 pound of chicken (or sub 12 oz rotisserie chicken and cut out the chicken cooking time) 1 jar salsa verde 4 cups low sodium chicken bone broth (I like Dr. Kelly Ann) 1 can (3.5 cups) low sodium white beans (I like white navy beans), rinsed 1.5 cups frozen brown rice 1/2 cup sliced green onion 1/2 cup cilantro more green onion, cilantro for garnish. Heat a large pot over medium high heat. Add olive oil. Add onion and cook for 3-5 minutes. Add raw chicken to the pot. Pour in salsa verde and bone broth. Cover and cook over medium heat for 10 minutes. In the meantime chop green onion and cilantro. Once chicken is cooked through, shut off heat. Shred chicken in pot. Add green onion, cilantro and brown rice. Turn back on heat. Cook over medium heat. I'm a functional nutritionist and health coach helping ambitious women 40+ build strength, energy and lasting health without putting their lives on hold. Follow @livepowerfullyco for less wellness noise and more practical strategies to feel strong, energized and healthy after 40. #perimenopause #fitmom #womenover40
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RECIPE BELOW 💪 Preparing nutritious meals doesn't have to be another part-time job. Between work meetings, school pickups and kids' activities, is your lunch whatever you can grab in five minutes? A protein bar. A handful of crackers. Leftovers from your kid's plate. Or maybe you skip it altogether. And then you're wondering why you're exhausted, craving something sweet at 3 PM and starving by dinner. Here's the thing: You can't expect your body to perform at its best when you're consistently under-fueling it. Especially in midlife, when getting enough protein to support muscle and enough fiber for gut and metabolic health becomes increasingly important. But the solution isn't spending your entire Sunday prepping perfectly portioned meals. It's having a few easy, nutrient-dense options you can make once and eat on repeat. You don't need more time. You need fewer decisions. And that's exactly why I love this soup. 👇 Makes 4 servings: 1 small white onion rings(about 1 cup chopped) 1 tbsp olive oil 1 pound of chicken (or sub 12 oz rotisserie chicken and cut out the chicken cooking time) 1 jar salsa verde 4 cups low sodium chicken bone broth (I like Dr. Kelly Ann) 1 can (3.5 cups) low sodium white beans (I like white navy beans), rinsed 1.5 cups frozen brown rice 1/2 cup sliced green onion 1/2 cup cilantro more green onion, cilantro for garnish. Heat a large pot over medium high heat. Add olive oil. Add onion and cook for 3-5 minutes. Add raw chicken to the pot. Pour in salsa verde and bone broth. Cover and cook over medium heat for 10 minutes. In the meantime chop green onion and cilantro. Once chicken is cooked through, shut off heat. Shred chicken in pot. Add green onion, cilantro and brown rice. Turn back on heat. Cook over medium heat. I'm a functional nutritionist and health coach helping ambitious women 40+ build strength, energy and lasting health without putting their lives on hold. Follow @livepowerfullyco for less wellness noise and more practical strategies to feel strong, energized and healthy after 40. #perimenopause #fitmom #womenover40
1 week ago
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