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LifestyleColumnistsMarge Perry

3 Simple grilled fish recipes

Trout fillets brushed with mustard-orange-herb mixture are grilled

Trout fillets brushed with mustard-orange-herb mixture are grilled atop orange slices. Photo Credit: Marge Perry

GRILLED ORANGE-DIJON TROUT

1 tablespoon chopped fresh parsley

1 teaspoon chopped fresh oregano

1 teaspoon chopped fresh thyme

1⁄2 teaspoon salt

1⁄8 teaspoon black pepper

2 tablespoons extra-virgin olive oil

1⁄2 teaspoon Dijon mustard

2 large oranges

4 (6-ounce) trout fillets

 

1. Prepare the grill for direct-heat, medium-high (400-degree) cooking.

2. Combine the parsley, oregano, thyme, salt, pepper, olive oil and mustard in a small bowl.

3. Cut 1 1⁄2 oranges (unpeeled) across (parallel to the equator) into 8 slices and set aside. Squeeze 2 tablespoons of juice from the remaining orange half and add to the herb mixture. Brush about half of it over both sides of the fish fillets.

4. Place 2 orange slices on the grill about 2 to 3 inches apart; place a trout fillet on top with the skin side facing up. Repeat with the remaining oranges and filets. Grill 4 minutes; turn and brush the flesh side with the remaining orange-herb mixture and grill until the fish is cooked through, about another 4 minutes. Slide 2 spatulas under the oranges to lift each piece of fish off the grill on top of the oranges. Makes 4 servings.

Nutritional analysis for each serving: 345 calories, 36 g protein, 9 g carbohydrates, 2 g fiber, 18 g fat, 3 g saturated fat, 394 mg sodium

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GRILLED TILAPIA TACOS

1⁄2 plus 1⁄4 teaspoon salt, divided

1⁄2 teaspoon ground cumin

1⁄8 teaspoon black pepper

4 (4-ounce) tilapia fillets

2 limes, each cut across into 4 slices

1 avocado, diced

2 plum tomatoes, diced

1⁄4 cup chopped red onion

1⁄4 cup cilantro, chopped

1 jalapeño pepper, finely minced

1 tablespoon lime juice

4 (8-inch) flour tortillas

4 tablespoons light sour cream

 

1. Prepare the grill for direct-heat, medium-high (400-degree) cooking.

2. Combine 1⁄2 teaspoon of the salt, cumin and black pepper; sprinkle over both sides of the fish.

3. Place the lime slices on the grill in pairs, with the slices about 2 to 3 inches apart. Place 1 piece of fish on top of each pair. Grill until the fish easily flakes and is no longer translucent in the center, about 7 to 8 minutes. Slide 2 spatulas under each pair of limes and remove from the grill with the fish on top.

4. While the fish grills, make the topping: combine the remaining 1⁄4 teaspoon salt, avocado, tomato, onion, cilantro, jalapeño, and lime juice.

5. Warm the tortillas briefly on the grill. Place a piece of fish and one-fourth of the avocado mixture on each tortilla, top with 1 tablespoon of the sour cream, fold and serve. Makes 4 servings.

Nutritional analysis for each serving: 378 calories, 29 g protein, 36 g carbohydrates, 6 g fiber, 14 g fat, 4 g saturated fat, 811 mg sodium

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GRILLED LEMON COD

1 tablespoon lemon juice

1 tablespoon parsley, chopped

1 tablespoon dill, chopped

1⁄4 teaspoon dried oregano

1⁄2 teaspoon salt

1⁄8 teaspoon black pepper

2 tablespoons extra-virgin olive oil

2 lemons, each cut in 4 slices

4 (6-ounce) pieces cod fillet

1 tablespoon capers

 

1. Prepare the grill for direct-heat, medium-high (400-degree) cooking.

2. Combine the lemon juice, parsley, dill, oregano, salt and pepper; whisk in the olive oil. Brush over both surfaces of the fish.

3. Place the lime slices on the grill in pairs; place a piece of cod over each pair. Grill until the fish flakes easily with a fork, about 8 to 9 minutes. Slide 2 spatulas under each pair of the lemon slices and remove the fish from the grill on top of the lemon. Just before serving, sprinkle with the capers. Makes 4 servings.

Nutritional analysis for each serving: 193 calories, 27 g protein, 3 g carbohydrates, 1 g fiber, 8 g fat, 1 g saturated fat, 435 mg sodium

TIP: Grilling fish fillets on top of citrus slices makes it easy to remove them without tearing.

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