Grilled Fish With Garlic And Lemon

By | May 22, 2009
0 Comment

Grilled Fish Fillet Recipe

Grilled Fish Ingredients

3 cloves garlic, finely chopped
1/2 cup sour cream or yogurt
4 salmon steaks
4 tablespoons fresh lemon juice
Salt and pepper to taste
2 tablespoons parsley, chopped
Lemon wedges for garnishing

Method:

  1. Preheat a broiler to medium.
  2. Take a small bowl and combine the garlic, yoghurt /sour cream, lemon juice and parsley.
  3. Sprinkle salt and pepper on both sides of the salmon steaks.
  4. Place the seasoned fish on the grill and spread half the garlic marinade on the top sides of all four steaks.
  5. Place the grill rack under the broiler. Take care that the grill should be at least 5 to 6 inches away from the heat source.
  6. Broil the fish for about 5 minutes till the sauce begins to bubble.
  7. Turn over all the fish steaks and spread the remaining marinade on the tops.
  8. Broil for another 5 minutes till done.
  9. Test the fish with a fork and remove from heat when fish flakes easily.
  10. Serve hot with your choice of roasted or grilled vegetables and couscous.

Nutritional Information:
(Amounts are per serving. Nutritional information is for the total recipe of marinade, and does not take into account any marinade that may have been discarded during cooking.)

ENERGY    PROTEIN   FAT(total)    SODIUM    CHOLESTEROL
248kcal           21g           16.9g             75mg               71mg

No. of Servings: 4
Preparation time: 10 minutes
Cooking time: 10 minutes

Health Tips:

  • Grilled fish with garlic and lemon is a tasty and highly nutritious recipe. It is low in calories, fat, sodium and cholesterol and provides good quality protein.
  • Salmon is a rich source of protein which provides satiety and regulates the release of sugar into the blood. It also provides omega 3 fatty acids- specially DHA and EPA, which are important for brain function and structure.
  • Lemon juice is a good source of Vitamin C and imparts a tart taste to the bland fish.
  • The sulfur compounds in garlic have been shown to lower blood pressure, decrease cholesterol and also reduce the risk of colon and stomach cancer. To get these benefits, however, peel the garlic cloves and leave to stand for about 10 minutes- this is the time that the compounds take to develop fully.
  • Omit the parsley used in this recipe if you are pregnant, as it may cause uterine contractions. Basil maybe used instead.