Take Dad to the Backyard For Father’s Day

June 12 00:00 2002 Print This Article

Take over the grill from Dad for Father's Day. And to show your consideration for his health, grill fish. Marinated fish cooks quickly, tastes delicious and is a healthful alternative to red meat.

Halibut is a meaty, white flatfish with lean flesh that stays firm but tender when properly cooked. It has a mild, slightly sweet taste. Fresh halibut is available year-round but is most abundant from March through autumn. Both fresh and frozen halibut are usually available as either fillets or steaks.

Really fresh halibut should be pearly white and glisten. Frozen halibut should look bright white, not milky or yellowish.

Cooking meats or fish over the high heat of a grill can produce carcinogens. Just how dangerous they are has been debated, but there are ways to reduce this possible risk. One is to use a marinade, which has been shown to significantly cut back the amount of carcinogens. Another defense tactic is to avoid the flare-ups and smoke that often occur during grilling. They can be prevented if the fish is moist but not dripping when placed on the grill.

The oil in a marinade helps the acidic ingredients break down and tenderize the protein's surface, yet the food absorbs very little of the marinade's oil.

Marinating is a great way to bring out the flavor of foods and help them cook faster. Grilled halibut with a Rosemary and Tomato-Basil Sauce cooks in just 10 minutes.

To accompany the halibut, put some vegetables on the grill. Nearly any type can be grilled. Anchoring them on long metal skewers will make it easier to turn them during grilling. Brush or spray them with a little oil before cooking so they won't stick to the grill. Some vegetables, like asparagus and new potatoes, are best blanched quickly in boiling water before grilling.

Add a tossed salad and a fancy baguette loaf to the menu, and all that's left to do is say, "Happy Father's Day."

Grilled Halibut with Rosemary and Tomato-Basil Sauce

Makes 4 servings.

Ingredients:

  • 1 lb. halibut fillet
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. extra virgin olive oil
  • 1 tsp. dried crushed rosemary
  • Salt and freshly ground black pepper, to taste
  • 1/2 cup diced ripe tomatoes
  • 1/4 cup coarsely chopped fresh basil
  • 2 Tbsp. finely chopped scallions
  • 1 Tbsp. red wine vinegar
  • 1 tsp. extra virgin olive oil
  • 1/2 tsp. grated orange rind

Directions:

  1. Place halibut in a large, shallow dish. In a small bowl, mix together lemon juice, oil and rosemary. Season with salt and pepper to taste. Pour marinade over fish and turn to coat both sides. Cover and refrigerate for at least 30 minutes or up to 4 hours.
  2. Drain fish and place on a greased grill 4 inches from the heat source and cook, turning once, until opaque throughout, about 10 minutes per inch of thickness.
  3. Meanwhile, in a small bowl place tomatoes, basil, scallions, vinegar, oil and orange rind. Whisk together until well blended. Season with salt and pepper to taste.
  4. Heat sauce on low heat until warm. Place grilled fish on large serving platter and spoon sauce over top. Serve immediately.

Nutritional Information Per Serving:
174 calories,
7 g. total fat (1 g. saturated fat),
2 g. carbohydrate,
24 g. protein,
less than 1 g. dietary fiber,
64 mg. sodium


Source: AICR

Related Links

  Article "tagged" as:
  Categories: