Try this “Fish on the Grill” made with teriyaki marinade — perfect for Summer-time!
2 lb. halibut steaks or fillets, 3/4″ to 1″ thick (or striped bass, cod, or swordfish)
2 tablespoons butter or margarine, melted
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon Worcestershire
1 tablespoon minced fresh ginger or 1/2 teaspoon ground ginger
1 clove minced garlic
1/8 teaspoon pepper
Vegetable oil cooking spray
Rinse fish and pat dry, cut into 6 equal pieces if necessary. In a shallow dish, stir together butter, soy sauce, lemon juice, sugar, Worcestershire, ginger, garlic, and pepper. Add fish and turn to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally.
Prepare BBQ grill, heating to medium-high (or, a solid bed of hot coals with grill positioned 4 to 6 inches above). Coat grill with cooking spray and place fish on grill; cook with cover closed, 8 to 10 minutes, turning once, until fish is just opaque but still moist in thickest part (cut to test).
6 Servings – 194 Calories, 32 g protein, 2 g carbs, 6 g fat, 266 mg salt
A great “Fish on the Grill” recipe for Hot Weather cooking! Serve with a simple simple salad to complement the spicy-sweet salmon.
Note – use 2 t regular chili powder if you can’t find ancho chile powder at your supermarket.
1 teaspoon ancho chili powder
1 teaspoon chili powder
2 teaspoons paprika
1/2 teaspoon ground cumin
1/2 teaspoon brown sugar
1 teaspoon salt
4 (6-ounce) salmon fillets w/ skin on
1 teaspoon maple syrup
Prepare BBQ grill, heating to medium. In a bowl, mix first 5 ingredients for the rub. Sprinkle fish with salt; rub with the paprika mixture. Coat grill with cooking spray and place fish on grill; grill 7 minutes. Drizzle fish with syrup; grill 1 minute or until fish flakes easily when tested with a fork. Use a spatula to separate fish from its skin after grilling.
4 Servings – 286 Calories, 37 g protein, 3 g carbs, 13 g fat, 670 mg salt
1/3 cup orange juice
1 T olive oil
1 lb. Mahi Mahi, cut into 4 equal fillets
1 medium mango, skinned and chopped
1/4 cup diced tomato
2 T chopped red onion
2 T diced green chiles
1 T chopped fresh cilantro
Preheat grill or broiler.
In a shallow glass bowl, combine orange juice and olive oil. Add fish and marinate for 10 to 15 minutes. In a small bowl, combine mango, tomato, onion, green chili and cilantro. Set aside.
Grill or broil fish 3 to 5 minutes on each side or until just cooked. Serve each fillet with 1/4 cup mango salsa.
4 Servings: 140 Calories, 10 g Carb, 3 g Fat, 21 g Protein, 79 mg Sodium
Scallops are great cooked in foil!
2 large shallots, minced
4 jalapeño or other small hot chiles or to taste, deveined, seeded, and minced
2 teaspoons high-quality reduced-sodium soy sauce
1 tablespoon peanut oil
1 cup chopped tomato
16 large sea scallops
Preheat the oven to 450. Mix together the shallots, chiles, soy sauce, oil, and tomato. Tear four squares of aluminum foil and place four scallops in the center of each piece. Top with the sauce; fold and seal the packages. Bake until the scallops are opaque outside and barely warm in the center, 10 to 15 minutes. Makes 4 Servings.
Great recipe for a warm summer night.
Click the recipe to get the full sized version.
Look for the cleanest food on the menu. Select the lightest meat or fish, so that the added butter/sauce is not fat on top of fat.
Fish: Choose the shellfish or whitefish (at 400 calories/lb.) rather than salmon or trout (700-900 calories/lb.)
Meat: Choose the chicken breast (at 500 calories/lb.) rather than steak (filet mignon is 1,000 calories/lb.)
Onion soup (small bowl): 150 calories. But cheese on top makes it 350 calories, and with French bread it’s 420 calories
Escargot: 6 pieces w/ garlic butter is about 250 calories