Celebrate summer with seafood on the grill
We ushered in summer last month with some fresh ideas for barbecuing, and I hope you’ve been enjoying your grill so far this season. One way of making barbecue season even more delicious and nutritious that I didn’t touch on last time is by adding fish and seafood to your grilling routine. There are so many great options that this topic deserves a column all to itself.
In addition to being a delicious cookout staple, all types of fish and seafood are an excellent source of protein that will help keep you full and satisfied after your meal.
Wondering how to cook it? It’s easy. With a little preparation, most types of fish can be barbecued. First, pick a favourite — typically, firm types of fish are easier for barbecuing as more delicate varieties such as cod or trout can fall apart on the grill. Salmon, white fish, tuna and halibut are great choices that are all packed with important nutrients.
Add a marinade or coat the fish in olive oil and add any type of seasonings you prefer, then place on the grill to allow for a smokey mouth-watering flavour to come through. It’s best to leave the skin on while grilling — this will help prevent the fish from being overcooked and help it stay intact. If you are grilling a more delicate fish, simply wrap in foil or place on a reusable grill mat.
Grilling is also a tasty way to cook shellfish such as mussels, clams, shrimp and even lobster. Mussels in the shell can be placed directly on the grill instead of boiling. They are done once the mussels open. Then you can add pepper, chopped parsley and a drizzle of rich garlic butter sauce for extra flavour. Shrimp skewers are quick and a fun cookout meal for family and friends. These take only minutes to prep and cook. You can either keep the tails on or remove them, then toss with lemon juice and some herbs and spices. Skewer the shrimp with some veggies, like peppers, onions and mushrooms, and add them to the grill.
Most seafood is filled with heart healthy omega-3 fatty acids, is low in saturated fat and is a great source of protein, vitamins and minerals. Consuming at least two servings of fish each week is a part of a well-balanced diet and provides a number of health benefits, including lowering the risk of heart disease and stroke, maintaining a healthy heart and improving blood triglyceride levels.
If you love the taste of grilled seafood but haven’t done it before yourself, one easy way to get started is with ready-to-grill options you can pick up in store. Look for the new PC maple soy cedar plank Atlantic salmon in the frozen seafood section. It comes seasoned and is already assembled on a pre-soaked plank for a stress-free gourmet meal. Or try the frozen lobster tails that are pre-assembled on skewers. As with most prepared foods, if you are watching your sodium intake, be sure to check the nutrition label on these kinds of products. Another great choice for everyone is the non-seasoned PC frozen salmon fillet, which you can flavour any way you like.
Enjoy the warm sunny weather and a tasty seafood cookout with friends and family.
Stephanie Rogers is a registered dietitian with Atlantic Superstore in Yarmouth and Digby. Do you have a nutrition health goal in mind? Contact Stephanie by phone at 902-774-0799, by email at stephanie.rogers@loblaw.ca or book an in-person or virtual consult at bookadietitian.ca. Group programming and community events will resume as per provincial guidelines and safety measures.