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Grilled fish, healthy and quick
Olive oil, sea salt and lemon are all you really need11:43 AM CDT on Monday, June 23, 2008
Eat more fish. That's the message we keep getting from nutrition experts citing the health benefits of consuming fish at least once a week. But if fish isn't already part of your weekly diet, chances are it's not on your list of quick-fix entrees. Putting fish on the grill could change that. Over a medium-hot grill, most fish fillets or steaks cook in just 6 to 10 minutes, depending on their thickness. You'd be hard-pressed to find a quicker-cooking protein. So what's holding you back?
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"I think most home cooks are petrified of cooking seafood on the grill," says Fred Thompson, author of Barbecue Nation (Taunton Press, $19). "It's not that difficult. Cooking seafood in general is scary to a lot of people, but shouldn't be."
Early in the grilling season, Mr. Thompson demonstrated his techniques during a class at Central Market. Although the recipes he prepared involved homemade marinades and sauces, the fish itself cooks so quickly that 15 minutes of do-ahead kitchen prep won't stress even a novice cook. But homemade sauces and marinades aren't necessary for flavorful grilled fish. David McMillan, chef-owner of 62 Main in Colleyville, says a drizzle of olive oil, a sprinkling of sea salt and a squeeze of lemon are all you need for a simple grilled red snapper. And herbs such as dried dill can accent fish, too.
"It's fruity and green, unlike oregano," which he says can look brown after cooking.
Mr. Thompson also has ultrasimple grilled-fish preparations. One of his favorite seasonings is equal parts coriander and cumin. "You can use it on almost any fish – catfish, salmon, tuna – but not flounder or sole, which are too thin," he says. "It brings the ocean flavor, the sea back into the equation. You don't taste the cumin like you would in a chili."
On stronger-tasting fish such as salmon, he applies a barbecue rub (bought or homemade) consisting of paprika, chile powder, sugar, salt and pepper. "I have used KC Masterpiece barbecue seasoning and thought it was pretty fair; there are so many regional brands, too, like Salt Lick," Mr. Thompson says.
"I brush the top of the salmon with barbecue sauce, and it becomes a glaze," he adds. That trick makes salmon a much quicker, healthier alternative to grilled meat.
Tina Danze is a Dallas freelance writer.
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Prepare a medium-hot grill. Lay snapper fillets on a platter, skin side up. Drizzle with oil and sprinkle liberally with salt and pepper. Flip over and repeat.
Oil the grill. Lay snapper on the grill, skin side down. Cook for about 4 minutes. Carefully turn it over with a thin spatula. Cook for 2 to 3 minutes more. Transfer to a platter and drizzle with fresh-squeezed lemon juice and a bit more olive oil. Serve with salad, pasta or mashed potatoes.
Makes 4 servings.
PER 6-OUNCE SERVING: Calories 284 (51% fat) Fat 16 g (2 g sat) Cholesterol 60 mg Sodium 1,253 mg Trace fiber Carbohydrates 1 g Protein 34 g
SOURCE: David McMillan, 62 Main
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Stir together the mayonnaise, dill and lemon zest in a small bowl. Spoon equal amounts onto each fillet and, using your hands, completely cover the fish with the mixture. Let sit at room temperature while you get the fire going.
Light a charcoal fire, or preheat gas grill on high. Oil the grill's cooking surface. Let the coals burn down to a medium-hot fire, or adjust the gas grill burners to medium high.
Place the fillets, flesh side up, on the grill. Cook for about 4 minutes, carefully turn, and cook for another 4 minutes for medium or to desired degree of doneness.
Makes 6 servings.
Note: Use steelhead trout, which looks like a small salmon, hence the misnomer.
PER 8-OUNCE SERVING: Calories 489 (66% fat) Fat 36 g (6 g sat) Cholesterol 124 mg Sodium 334 mg Trace fiber Trace carbohydrates Protein 42 g
SOURCE: Barbecue Nation
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In a bowl, combine the chile powder, cumin, garlic, salt and pepper, and stir to mix. Add the oil and whisk until a loose paste is formed. Rub the fish with the spice paste and marinate for 30 minutes or up to 4 hours, refrigerated.
Light a charcoal fire or pre-heat gas grill on high. Oil the grill's cooking surface. When the charcoal is ready or the gas grill is pre-heated, adjust the temperature to medium-high. Grill the fish for 3 to 4 minutes per side, or until cooked through. Transfer fish to a cutting board, coarsely chop and keep warm.
Wrap 2 stacks of 12 tortillas in foil and place on the grill until heated through, about 5 minutes. In a large bowl, combine the green and red cabbage.
To assemble, stack 2 tortillas and top with chunks of fish, cabbage, sour cream sauce and pico de gallo. Squeeze lime over filling, fold tortillas and eat.
Makes 6 servings.
Sour Cream-Lime-Cilantro Sauce: In a bowl, whisk together 1 cup sour cream, 1/2 cup mayonnaise, 3 tablespoons minced cilantro, the zest of 1 lime and 1 tablespoon lime juice until smooth. Refrigerate until ready to use.
PER SERVING: Calories 725 (41% fat) Fat 34 g (8 g sat) Cholesterol 107 mg Sodium 487 mg Fiber 8 g Carbohydrates 55 g Protein 53 g
SOURCE: Barbecue Nation
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Put the pepper, cilantro and garlic in a food processor. Pulse several times to break down. Add the tamari and run the machine to make a paste. If the paste is thick, add a little water. You want to be able to spread this pesto over the tuna.
Place the tuna steaks in a shallow baking dish. Add the cilantro pesto, and coat the fish evenly. Cover and place in the refrigerator for 1 hour. Meanwhile, make the Sweet Hot Garlic Sauce.
Preheat the grill. Oil the cooking grill. Remove the tuna from the marinade and pat dry. Drizzle oil over both sides of the tuna. Place on a hot grill and cook about 4 minutes per side for medium, less for medium-rare. Remove to a platter. Serve with the Sweet Hot Garlic Sauce.
Makes 4 servings.
Sweet Hot Garlic Sauce: Pour 1 cup sugar, 1/2 cup water, and 1/2 cup distilled white vinegar into a small heavy saucepan. Add 2 tablespoons finely minced garlic and 1/2 teaspoon salt. Bring to a full boil slowly over medium heat, stirring occasionally to dissolve the sugar. Reduce the heat and simmer for about 20 minutes, or until the liquid becomes thick and syrupy. Remove from the heat and stir in 1 tablespoon Asian chile-garlic sauce (such as Sambal brand, sold in Asian markets and at Central Market). Store at room temperature for up to 2 days.
Note: Tamari sauce is sold next to the soy sauce. For the Sweet Hot Garlic Sauce, you can substitute a bottled Thai sweet chile sauce, such as Caravelle brand, sold at Central Market and Asian markets.
PER 8-OUNCE SERVING: Calories 359 (19% fat) Fat 7 g (1 g sat) Cholesterol 102 mg Sodium 1,920 mg Fiber 1 g Carbohydrates 16 g Protein 55 g
SOURCE: Fred Thompson
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In a small bowl, combine all ingredients except catfish; stir well. Rub spice mixture over catfish fillets.
Light a charcoal fire or preheat gas grill on high. Oil the grill's cooking surface. Let the coals burn down to a medium-hot fire or adjust the gas grill burners to medium-high. Place the fillets on the grill and cook about 6 minutes. Turn and cook about 5 minutes longer, until the fish is firm and completely opaque. Remove to a platter and serve immediately.
Makes 4 servings.
PER SERVING: Calories 285 (54% fat) Fat 17 g (4 g sat) Cholesterol 80 mg Sodium 1,277 mg Fiber 1 g Carbohydrates 5 g Protein 27 g
SOURCE: Adapted from RecipeZaar.com
Although salmon and tuna are popular for grilling, Arctic char makes an excellent choice, too, especially for beginners, says David McMillan, chef-owner of 62 Main in Colleyville. Similar in texture to trout, but orange-fleshed like salmon, Arctic Char filets tend to be small, 8 to 12 ounces.
“What’s nice about char is the size of the fillet; it can (sometimes) be just half an inch thick, which gives you less chance of screwing up,” Mr. McMillan says. “A thicker fish is harder for people to judge; it’s so easy to char it or …overcook the outside before it’s done.”
For an 8-ounce fillet, he recommends grilling skin-side-down for 4 to 5 minutes, then flipping and grilling for another minute or two on the second side. “The skin gets crispy like cracklings,” he says, since the skin side gets cooked longer. Chef McMillan eats the crispy skin, but those who don’t like it can remove it.
Arctic Char is a member of the salmon family, caught wild in the Pacific Northwest. It’s the size of a trout, but with its pink-red color, it resembles salmon. It’s sold at Central Market, TJ’s Seafood Market, select Whole Foods, and Rex’s Seafood Market for $14.99 to $15.99 per pound.
Tina Danze
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