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Fish On The Grill
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1/4
cup soy sauce
- 1 green onion, coarsely chopped
-
1/2 lemon, sliced
- 1 slice gingerroot, 1-inch long, halved
- 4 (6-ounce) firm fish fillets
Combine soy sauce, onion, lemon,
ginger, and fish fillets in a resealable plastic bag. Marinate in
the refrigerator for 30 minutes, turning periodically.
Meanwhile prepare hot coals in
the grill (or preheat gas grill). Spray grill rack with nonstick
cooking spray. Heat a well-greased grill to medium-high heat.
Remove fillets from bag,
discarding marinade, and place on the grill. Cook about 4 to 5
minutes per side, turning once, or until fish is firm and flaky.
Makes 4 servings.
Broiled Halibut
with Tangy Yogurt Sauce
Fresh halibut is broiled with a
garlic and lemon yogurt sauce for a simple and elegant entr» e.
Serve alongside steamed broccoli and rice for a healthy dinner.
- 2 cups plain yogurt
- 1/4 cup lemon juice
- 1 clove large garlic, crushed
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 (6-ounce) halibut fillets
Preheat broiler.
Combine yogurt, lemon juice, garlic,
salt and pepper in a small bowl; mix well.
Line a broiler pan with foil and
place fish on top, skin side down. Spread half the yogurt sauce
over fish fillets. Put fish 4 inches under broiler and cook for 10
minutes, or until fish flakes easily with a fork and topping is
golden.
Serve warm with yogurt sauce on the
side.
Makes 2 servings.
Salmon with Berry Relish
The warm berry relish complements the rich flavor of the salmon.
-
4 salmon fillets, (4-ounces)
-
1 cup frozen raspberries, unsweetened
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1 cup frozen blueberries, unsweetened
-
1/2 cup orange juice
-
1 1/2 Tbsp granulated sugar
-
1/2 tsp ground cinnamon
-
Dash hot pepper sauce
-
1/2 tsp ginger, ground
-
1/8 tsp black pepper
Preheat the oven to 375 degrees. Place the salmon on a large baking
sheet. Bake until done, about 20 minutes.
Meanwhile, place the berries, juice, sugar, spices and pepper sauce in
a small saucepan on high heat. Bring the mixture to a boil over
medium-high heat and cook briefly, about 3 minutes. Remove from the stove.
Serve the fish hot with the warm berry salsa.
Serves 4. Each serving: 221 calories, 7.5 g fat, 1 g saturated fat, 62
mg cholesterol, 53 milligrams sodium, 15 g carbohydrate, 3 g fiber, 23 g
protein.
Baked Cod With Cheese
Serves 4, about 3 ounces each. Preparation Time: 7 minutes.
Each serving: 155 calories, 5 grams total fat, 3 grams saturated fat,
65 milligrams cholesterol, 160 milligrams sodium.
(Courtesy of United States Department of Agriculture Center for
Nutrition Policy and Promotion)
Basic Broiled Fish
-
Preheat the broiler for 10 minutes before cooking. Adjust the rack so
it is a couple inches from the heat if the fillet is less than an inch
thick, 4 inches from the heat if it is a thicker piece.
-
Cut off skin and rinse, then pat dry:
-
1 1/2 to 2 pounds fish fillets
-
Place on lightly oiled grill or roasting pan.
-
Brush lightly with:
-
2 tablespoons olive oil or melted butter
-
Sprinkle with:
-
Salt and pepper
Broil for about 6 minutes, depending on thickness of the fillet.
Fillets more than an inch thick will need a few more minutes and should be
basted with a bit more oil. If the fillet is 1 1/2 inch thick or more,
turn it and broil for another 6 minutes.
Sprinkle with lemon juice and parsley.
Marinated Fish Steaks
-
4
fresh or frozen salmon steaks (about 1 inch thick)
-
1/3
cup orange juice
-
1/3
cup shoyu (soy sauce)
-
2
tablespoons snipped Chinese parsley (cilantro)
-
2
tablespoons snipped sweet basil or » teaspoon dried basil,
crushed
-
1-2
cloves garlic, crushed
-
2
tablespoons cooking oil
Thaw
fish, if frozen. Place
fish in a shallow dish.
Combine
orange juice, shoyu, Chinese parsley, basil, garlic and oil: pour
over fish. Let
marinate in refrigerator for 4- 6 hours, turning the steaks
occasionally. Drain, reserving marinade.
Place
fish in a well-greased wire grill basket or cook directly on the
grill. Grill over
medium-hot coals about 8 minutes or till fish is light brown.
Baste with marinade and turn. Grill
8 to 10 minutes more or till fish flakes easily when tested with a
fork.
Meanwhile,
heat remaining marinade to boiling.
Transfer fish to serving platter, drizzle marinade over
steaks.
Serves
4
Steamed
Fish
-
1.5 pounds fresh fish (mullet, uhu, weke), cleaned salt
-
2
tablespoons shoyu (soy sauce)
-
stalk green onion, sliced fine
-
2
thin slices ginger, crushed slightly
-
2
tablespoons oil
-
1
clove garlic, sliced thin, mashed well
-
Ti
leaf
-
Chinese
parsley (cilantro)
Lightly
salt fish cavity. Place
ginger slices in cavity of fish. Put
ti leaf in a pot, add water, and place fish on leaf and steam for
10 –15 minutes. Remove
ti leaf and fish to serving platter.
Pour shoyu and sprinkle sliced green onion over fish.
Heat
oil and garlic in a small pan until garlic is light brown in color.
Carefully pour over fish evenly.
Garnish with Chinese parsley.
Hint:
Steaming is a low-fat, low-calorie, healthful cooking method.
Choose this method often.
Serves
4 to 6
(Recipe
courtesy of EFNEP.)
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