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Memorial Day Tips Off Barbecue Season: Let The Grilling Begin!
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Grilled Red Snapper With Vera Cruz Sauce Grilled Salmon With Yogurt Dill Sauce
More Memorial Recipes Cook Almost Anything On The Grill Perfect Food For Your Memorial Day Mob
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It’s time
for Memorial Day, and so time to take the grill out of the garage or basement, or uncover
the one that’s spent the winter in the yard. Just remember grilling does not have to mean meat. Substitute fish and some colorful vegetables, and you’ll never miss the hamburger. Some experts advise people with heart disease, or at high risk for this condition, to eat two servings a week of fish highest in omega-3 fats, like salmon, herring, rainbow trout, sardines, albacore tuna and mackerel. And, if you first marinate the fish, you will avoid creating the carcinogens that otherwise form when animal meats are grilled. Marinate chunks of tuna in lime juice, soy sauce, garlic, basil and a few red pepper flakes. The marinade will keep the fish moist as it cooks. Only 15 minutes of marinating is necessary. After marinating, thread the tuna on skewers for grilling. In addition to the tuna, add big cherry tomatoes, onion wedges and cucumber. Cucumbers are usually eaten raw, but cooking them can bring out their often-overlooked citrus flavor. To further keep the lean tuna moist while grilling, cut the cucumber into crescents and nestle the fish between a cucumber crescent and a wedge of onion – a position that helps protect the tuna from excess heat. Use tomatoes and cucumbers that are firm, with smooth, brightly-colored skin. Avoid those that have soft spots or are shriveled. Store tomatoes at room temperature. Whole cucumbers may be stored in the refrigerator, unwashed and in a plastic bag, up to 10 days. Wash them thoroughly just before using. Since these kebabs only get better when their flavors meld overnight, they can even be made ahead. They are good served hot or at room temperature with hot steamed rice.. AICR
1/3 cup fresh lime juice (about 2 limes) Preheat grill or broiler.
GRILLED
HALIBUT 1/2 cup finely chopped fresh marjoram (or 2
Tbsp dried marjoram) Prepare an indoor or outdoor grill. In a small bowl, combine marjoram, garlic, olive oil, salt, and pepper. Rub 2 tablespoons of marjoram mixture on non-skin side of filet. Grill filets over medium heat for 3 minutes on each side. Makes 4 Servings. Per (1 filet) Serving: 144 Cal; 4 g Total Fat (00 g Sat Fat); 2 g Carb; 37 mg Cholesterol; 355 mg Sodium; 24 g Protein; 1 g Dietary Fiber. Exchanges: 3 Very Lean Meat; 1/2 Fat.
GRILLED
ROSEMARY SWORDFISH 4 (4-ounce) swordfish steaks, about 1-inch
thick Arrange steaks in a large baking dish. Combine minced rosemary, lemon rind, and garlic; press evenly onto one side of each steak. Cover and chill 1 hour. Coat grill rack with cooking spray; place rack on grill over medium-hot coals (350° to 400°F). Place steaks on rack. Combine lemon juice and pepper, and brush over steaks. Grill, uncovered, 6 minutes on each side or until done, basting frequently with lemon juice mixture. Garnish with lemon wedges and rosemary sprigs, if desired. Makes 4 Servings. Per (1 Steak) Serving: 136 Cal; 5 g Total Fat (1 g Sat Fat); <1 g Carb; 43 mg Cholesterol; 98 mg Sodium; 22 g Protein. Exchanges: 3 Very Lean Meat; 1 Fat.
GRILLED
SALMON WITH YOGURT DILL SAUCE 1-1/2 pounds salmon filets Marinate the salmon in the oil, lemon juice, and parsley for 30 minutes. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Grill the salmon for about 4 to 5 minutes on each side. Combine all ingredients for the sauce and serve it with the grilled salmon. Makes 6 Servings. Per Serving (3 to 4 ounce filet with 2-1/2 Tbsp sauce): 241 Cal; 12 g Total Fat; (2 g Sat Fat); 5 g Carb; 79 mg Cholesterol; 101 mg Sodium; 26 g Protein. Exchanges: 3 Lean Meat; 1/2 Starch; 1/2 Monounsaturated Fat.
GRILLED
RED SNAPPER WITH VERA CRUZ SAUCE 1-1/2 pounds red snapper filets Rub the red snapper filets with the chili powder and first 2 teaspoons of olive oil. Grind black pepper over each filet. Let sit for 30 minutes. Heat the second 2 teaspoons of oil in a medium skillet over medium-high heat. Add the onion and garlic and sauté for 3 to 4 minutes. Add the diced tomatoes and lime juice. Bring to a boil, lower the heat, and simmer for 10 minutes. Add the cinnamon, green chilies, and white pepper and simmer for 5 minutes. Keep sauce on low heat. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Grill the red snapper filets for 5 minutes on each side, turning once. Serve the filets with the Vera Cruz sauce on the side. Makes 6 Servings. Per Serving (one 3- to 4-ounce filet
with sauce): 173 Cal; 5 g Total Fat (1 g Sat Fat); 8 g Carb; 41 mg Cholesterol; 140 mg
Sodium;
ORANGE-JULEP
SWORDFISH 1/4 cup unsweetened orange
juice Combine first 5 ingredients in a large shallow dish. Place swordfish steaks and orange slices in a single layer in dish, turning to coat. Cover and marinate in refrigerator 30 minutes, turning once. Coat grill rack with cooking spray; place on grill over medium-hot coals (350° to 400°F). Remove steaks from marinade, discarding marinade. Place steaks on rack; grill, covered, 5 to 6 minutes on each side or until fish flakes easily when tested with a fork. Transfer steaks to a serving platter, and cut each steak in half. Place orange slices on grill rack; grill, covered, 2 minutes on each side. Cut each slice into thirds, and arrange on serving platter. Garnish with fresh mint sprigs, if desired. Makes 4 Servings. Per Serving: 169 Cal; 5 g Total Fat (1 g Sat Fat); 8 g Carb; 44 mg Cholesterol; 102 mg Sodium; 23 g Protein. Exchanges: 3 Very Lean Meat; 1 Fat.
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