June 2009
Fire up the Grill for a Quick Fish Dinner!
by Mary Gerlach, R.D.
Registered Dietician
You can cook fish on the grill in a matter of minutes, making it the perfect “fast food” on a summer evening after a hard day’s work. Grilled fish is flavorful and juicy if cooked appropriately, but fish loses moisture quickly as it cooks. In order to retain the moisture, fish needs to be cooked quickly over high heat (grilling, broiling or sautéing), or it needs to be cooked in liquid (poaching or quickly boiled in a sauce). Marinating fish prior to grilling also helps retain the moisture.
Buy evenly cut fish steaks or fillets. Steaks and whole fish hold together better, but take longer to grill. If one part is much thicker than another, it is hard to get the thick part cooked before the thin part dries out.
If you have an uneven fillet, place the thick portion in the center of the grill where it is hottest, with the thin part on the edge. Or consider cutting it into two pieces. Put the thick half on first and when it’s about halfway done, put the thin half on the grill. This helps ensure the entire fish is cooked to perfection. If you are grilling whole fish, stuff it with lemon slices. This adds to the flavor and also creates a space between the two sides of the fish to let the heat in
.Grilling fish can be tricky without a grill basket, but until you have an opportunity to purchase one, don’t let that deter you. The direct heat from a grill cooks fish fast, easy and without removing moisture.
Basil and Bourbon Grilled Tilapia Fillets
2 Tb. olive oil
1 Tb. lime juice
Zest of 1 lime
2 tsp. fresh basil, minced
2 Tb. bourbon
1/2 tsp. hot sauce
1/2 tsp. salt
Freshly ground pepper to taste
2 tilapia fillets (3/4 to 1 pound)
Combine all ingredients except for the tilapia fillets in a resealable plastic bag. Seal and mix well, then add the tilapia fillets. Seal and refrigerate for 30 minutes. Preheat grill; pour marinade into a saucepan. Bring marinade to a low boil and remove from heat. Grill tilapia fillets for about 3 minutes per side over a high heat.
When fish turns opaque, remove from the grill and serve with a few spoonfuls of warm marinade drizzled over the top.
Makes 2 servings. Nutritional analysis per serving. Calories 367; Carbohydrates 5 gm; Protein 40 gm; Fat 12 gm; Cholesterol 100 mg; Sodium 633 mg.
Grilled White Fish Kebabs
1/2 cup chopped red onion
2 Tb. olive oil
1 Tb. cilantro, finely chopped
2 tsp. lemon juice
1/4 tsp. paprika
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/2 tsp. chile powder
1 clove garlic, minced
3/4 to 1 pound white fish fillets
Skewers
In a resealable plastic bag, combine all ingredients except fish and skewers; seal and mix thoroughly. Cut fish into 11/2-inch cubes. Add fish to plastic bag, seal and allow to marinate in the refrigerator for 2-4 hours.
If using wooden skewers, soak them in water for at least 1 hour before threading fish. Generously oil a clean grill and preheat.
Remove the fish from the bag and discard the marinade. Thread fish onto skewers. Place kebabs on the grill and cook on medium-high heat for 8-10 minutes, turning occasionally. Remove from grill and serve at once.
Makes 4 servings. Nutritional analysis per serving. Calories 343; Carbohydrates 2 gm; Protein 38 gm; Fat 12 gm; Cholesterol 25 mg; Sodium 289 mg.
Grilled Morrocan-Style Salmon Steaks
1 red chile, seeded and finely chopped
1 garlic clove, finely chopped
1/4 cup coriander leaves, roughly chopped
1 Tb. fish sauce
1 Tb. sesame oil
2 Tb. honey
1/2 tsp. freshly ground black pepper
2 salmon steaks
1/4 cucumber, diced
1/4 red onion, diced
4 Tb. prepared sweet chile dipping sauce
1 tsp. lime juice
In a small flat-bottomed dish, combine chile, garlic, coriander, fish sauce, sesame oil, honey and black pepper. Add salmon fillets, then turn over to coat. Refrigerate at least 1 hour.
Oil a clean grill and preheat. Remove salmon from marinade and discard marinade. Grill the salmon until crisp at edges and firm to the touch. Serve with diced cucumber, red onion and the sweet chile dipping sauce on the side.
Makes 2 servings. Nutritional analysis per serving. Calories 425; Carbohydrates 4 gm; Protein 38 gm; Fat 22 gm; Cholesterol 108 mg; Sodium 292 mg.
Grilled Sea Bass with Garlic Butter
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. paprika
1/4 tsp. lemon pepper
1/4 tsp. red chile powder
1/2 tsp. sea salt
2 Tb. butter
1 clove garlic, finely minced
1 Tb. fresh Italian parsley, finely chopped
2-4 drops hot sauce
1 1/2 pounds sea bass
1 Tb. extra virgin olive oil
In small bowl, combine onion powder, garlic powder, paprika, lemon pepper and salt; sprinkle on both sides of fish.
To prepare sauce, combine butter, garlic and parsley in a small saucepan over low heat; remove from heat once butter has melted.
Preheat grill on high; place fish on oiled grate and cook for 4 minutes. Carefully turn fish and brush top with butter sauce. Grill 4 more minutes or until fish flakes easily.
Remove from heat, drizzle lightly with remaining butter sauce and olive oil; serve immediately.
Makes 2 servings. Nutritional analysis per serving. Calories 305; Carbohydrates 3 gm; Protein 35 gm; Fat 10 gm; Cholesterol 125 mg; Sodium 298 mg.
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