3 Simple grilled fish recipes

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Bronzino is filled with fresh herbs and a Bronzino is filled with fresh herbs and a squeeze of lemon and grilled on a "rack" of lemon slices. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

1. GRILLED BRANZINO

2 lemons, divided

2 whole cleaned branzino

(Mediterranean sea bass), each 11/2-2 pounds

1/2 teaspoon salt

1/4 teaspoon black pepper

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6 sprigs parsley

6 sprigs fresh thyme

1 tablespoon extra-virgin olive oil, divided

1. Light grill for indirect cooking.

2. Cut 1 1/2 lemons across into 8 thin rounds. Squeeze the juice of the remaining 1/2 lemon into a bowl.

3. Brush lemon juice in cavities of the fish; season the cavities with salt and pepper and fill with parsley and thyme.

4. Coat entire outside of both fish with 2 teaspoons of the oil. Brush remaining oil on both sides of lemon slices.

5. Wipe the grill lightly with oil; place the lemons in two rows over indirect heat across the grill grate and place the fish on the lemon. (The lemon acts as a rack for the fish and prevents them from sticking to the grill).

6. Grill 15 minutes; turn the fish over on the lemon slices and grill until the fish flake easily with a fork, another 15 to 17 minutes. Makes 4 servings.

Nutritional analysis for each serving: 223 calories, 7 g fat, 1 g saturated fat, 37 g protein, no carbohydrates or fiber, 426 mg sodium

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2. SPICE-RUBBED TUNA STEAKS

1 tablespoon olive oil

4 (6-ounce) tuna steaks

1/2 teaspoon smoked paprika

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1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon ginger powder

1/2 teaspoon salt

1/8-1/4 teaspoon cayenne

1. Heat the grill for direct-heat grilling.

2. Rub oil over the entire surface of the tuna steaks. Combine paprika, coriander, cumin, ginger, salt and cayenne in a small bowl; sprinkle evenly over the fish and pat lightly to help the spices adhere.

3. Lightly oil the grill rack; place tuna on the grill and cook until they are well marked on the undersides, about 4 minutes; turn and cook to desired degree of doneness, another 2 to 4 minutes. Makes 4 servings.

Nutritional analysis for each serving: 218 calories, 4 g fat, 1 g saturated fat, 42 g protein, no carbohydrates or fiber, 368 mg sodium

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3. MAPLE-ORANGE GRILLED SALMON

1/4 cup maple syrup

3 tablespoons orange juice

2 tablespoons rice vinegar

1/8-1/4 teaspoon cayenne

pepper

4 (6-ounce) salmon fillets

1/2 teaspoon salt

1. Combine maple syrup, orange juice, vinegar and cayenne in a small baking dish; add the salmon and spoon some of the liquid over the top of the fillets. Marinate 1 hour, turning once.

2. Heat grill for direct grilling; oil grill rack.

3. Remove salmon from marinade; pour marinade into small saucepan and boil until thick and syrupy, 4 to 5 minutes.

4. Season salmon with the salt. Place flesh-sides down on grill and cook 4 minutes; turn and brush the tops with the marinade. Grill, brushing once or twice, until cooked to desired degree of doneness, 3 to 5 minutes longer. Drizzle with remaining sauce before serving. Makes 4 servings.

Nutritional analysis for each serving: 343 calories, 12 g fat, 2g saturated fat, 39 g protein, 17 g carbohydrates, no fiber, 498 mg sodium

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