Bindu Grandhi is back for another guest post and thank goodness because it’s time to barbecue! Keep reading if you’re ready to get your grill on with some healthy options and a recipe for Spicy Seared Chilean Sea Bass.
Barbecue season is here. If you’re like me and my family, we just love to grill outdoors while sipping cold lemonade and lazing in our patio. We grill up vegetables, lean meats, fish and poultry, and create our own spice rubs to cut down the fat, sodium and sugars. The other ways we like to kick up flavor without adding a lot of calories are using marinades and dipping sauces.
If you’re looking for a tasty change from the traditional barbecue sauce, try these 3 easy grilling ideas:
Dry Rub is a mixture of herbs and spices used to coat meat, chicken or fish prior to cooking. I think dry rubs are great because they lend a crusty crunch and nonfat flavors. Just rub a teaspoon (or to taste) onto each side of the meat, fish or chicken to cover completely, cover and refrigerate for a couple of hours until ready to cook.
Try my Spicy Seared Chilean Sea Bass recipe below – I just love the mild flavor and firm texture of this fish. The combination of spices and the sweet, nutty flavor of almonds provide a flavorful coating.
Dipping Sauce is a sauce that you dip plain grilled meat into, and can be served on the side. Sauces add flavor without a lot of calories as long as you watch your portion. You can place the sauce in individual bowls or spoon on the side. Try using salsa, or mixing yogurt seasoned with diced cucumber; or chopped onion and herbs; salt to taste.
Marinade is typically a blend of equal parts of oil, vinegar, lemon juice and flavorings such as ginger, garlic and herbs. Marinating times can range from 30 minutes to overnight. Tougher meats should be marinated overnight in a citrus juice, vinegar or wine. Fish and vegetables need an hour or two.
Place meat and marinade in a noncorrosive glass or stainless-steel container and make sure the mixture coats the food. Shake off excess prior to grilling. Try a Mediterranean marinade combo – olive oil, garlic, rosemary, and thyme or basil. If you’re in the mood for Indian – try yogurt, garlic, cumin, coriander and turmeric.
I bet you have a lot of the seasonings and ingredients mentioned above so I encourage you to try these ideas. Or better yet, be adventurous and create your own rub, sauce or marinade. Happy Barbecuing!
Spicy Seared Chilean Sea Bass
This sweet, nutty and spicy seafood dish cooks up in a flash.
Spicy Seared Chilean Sea BassPrint This
- Spice Rub:
- 2 tsp. ground coriander
- 1 tsp. ground cumin
- 1 tsp. brown sugar
- ½ tsp. red chili powder
- ¼ tsp. garlic powder
- ¼ tsp. black pepper
- ¼ tsp. salt
- 5 almonds, blended finely in a coffee grinder or spice grinder
- 4 Chilean sea bass fillets*
- 1 inch thick, skinned and deboned
- 1 Tbsp. fresh lemon juice
- Combine all the ingredients for the spice rub in a shallow bowl.
- Rub fillets with lemon juice; then rub filets with the spice rub and refrigerate for 3 hours.
- Prepare the grill (rub a little oil over the grate before firing up to prevent fillets from sticking). Remove filets from the refrigerator and place on the grill. Grill at low or medium heat to prevent the coating from burning. Cook 4-5 minutes on each side or until fish is cooked through.
- Serve with your favorite chutney.
You can also try cod, halibut, or your preferred filet.
About the Author
Author of Spice Up Your Life, Bindu Grandhi is passionate about healthy and flavourful cooking, especially when it’s flexitarian. She shares her health knowledge with the world by providing practical, healthy and tasty recipes as The Flex Cook.
Mmm… thank you, Bindu! I can’t wait to try out these different grilling options and I love Chilean Sea Bass! Have you, dear Readers, have a grilling recipe to share?