Grilled Fish With Gremolata and Spring Salad With Parmesan
Meal Time - 25 minutes / Serves 4
Cooking Sequence
- Preheat grill; prepare salad through step 1 - 5 minutes
- Prepare fish; complete salad and serve - 20 minutes
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Grilled Fish With Gremolata
Ingredients
1 lemon (for zest, rinsed)
18–20 sprigs fresh Italian parsley (rinsed)
5 fresh garlic cloves
1 cup Italian-style panko (Japanese bread crumbs)
1 teaspoon chipotle hot pepper sauce
5 tablespoons extra-virgin olive oil, divided
4 fish filets, 1 1/2 lb (snapper, orange roughy, or tilapia; thawed, if needed)
1/4 teaspoon pepper
1 teaspoon Greek seasoning
Steps
- Preheat grill. Peel a few strips of lemon peel, without any white pith, with zester (or vegetable peeler). Chop finely for zest (1 tablespoon); place in small bowl. Chop parsley finely (1/2 cup) and mince garlic finely; add both to lemon zest. Stir in bread crumbs, pepper sauce, and 2 tablespoons of the olive oil; mix well using fingertips until blended and set aside.
- Always check fish carefully and remove any bones. Lay fish, skin side down, over an inverted bowl; the curve lifts the bones. Use fingertips to feel for bones that may not be visible. Brush both sides of fish evenly with 1 tablespoon of the olive oil, then sprinkle with pepper and Greek seasoning. Place fish on grill (wash hands); grill 2–3 minutes on each side or until internal temperature reaches 145°F (or flesh is opaque and separates easily with a fork). Cook time may vary depending on the thickness of the fish.
- Transfer fish to a warm plate and top each filet with a generous portion of the herb-crumb mixture. Drizzle with remaining 2 tablespoons olive oil; serve.
CALORIES (per 1/4 recipe) 450kcal; FAT 26g; CHOL 60mg; SODIUM 730mg; CARB 18g; FIBER 1g; PROTEIN 36g; VIT A 15%; VIT C 25%; CALC 8%; IRON 8%
Spring Salad With Parmesan
Ingredients
1 bag spring mix salad blend (4–6 oz)
1 1/2 cups shaved Parmesan cheese
1 cup pine nuts
2 cups cherry tomatoes (rinsed)
1/4 cup Italian salad dressing
Steps
- Place salad blend, cheese, and pine nuts in salad bowl. Cut tomatoes in half; add to salad.
- Add dressing; toss and serve.
CALORIES (per 1/4 recipe) 420kcal; FAT 36g; CHOL 20mg; SODIUM 720mg; CARB 11g; FIBER 3g; PROTEIN 17g; VIT A 50%; VIT C 25%; CALC 40%; IRON 15%
Utensils & Cookware
- grill, grilling tongs
- small bowl, salad bowl
- zester (or vegetable peeler)
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Shortcuts & Tips
Fish may be cooked in a grill pan preheated on medium-high. Lightly coat pan with canola oil. Cook time will be about the same.
Recipe Version 06/09-0116
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