Sensational Seafood on the Grill
(Family Features) The fresh, enticing flavors of the sea are calling. This summer,
amp up your outdoor dining experience with recipes that offer a nutritious and delicious
alternative to garden-variety grilled fare like burgers and steaks. Low in fat and
sodium, and high in heart-healthy omega-3s, Alaska seafood takes on a whole new
appeal when prepared over an open flame. Grilling Alaska seafood is easy with simple
preparations, such as these, that let the flavor of quality seafood stand front
Serve a smarter entree option
Families who want to feel good
about what they eat can feel confident when they serve Alaska sockeye salmon, a
versatile protein that is sustainably harvested. From one of the most bountiful
fishing regions in the world, Alaska salmon have never been listed as endangered
or threatened. In fact, sustainable seafood practices are so essential to Alaska,
it’s written into the state’s constitution.
As a flavor-packed source of omega-3 fatty acids, high-quality protein and other
nutrients, such as selenium, phosphorus and potassium, wild Alaska sockeye salmon
makes a great mealtime addition. At only 220 calories per 3.5-ounce serving, it’s
a delicious, low-calorie entree.
Nutrition at a Glance
The nutritional information for wild
Alaska sockeye salmon, based on the USDA National Nutrient Database for Standard
Reference, Release 22:
Serving size: 3.5 ounces/100 grams Calories: 220 Protein: 27 grams Fat: 11 grams
Saturated fat: 2 grams Sodium: 65 milligrams Cholesterol: 85 milligrams Omega-3:
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Border Grill Grilled Alaska Cod Tacos
- 2 1/2 tablespoons cumin seeds
- 3 jalapeño chiles, stemmed and cut in half
- 2 cloves garlic
- 1 teaspoon salt
- 1 tablespoon freshly ground black pepper
- 1/4 cup freshly squeezed lime juice
- 1 large bunch cilantro
- 1/2 cup extra-virgin olive oil
- 1 1/2 pounds wild Alaska cod fillets
- 12 small (4 to 6-inch) corn tortillas, warmed
- 6 lettuce leaves, torn in half
- 1 cup high-quality, store-bought salsa fresca
- 1 cup guacamole (see recipe below), or high-quality, store-bought guacamole
- Lime wedges, for serving
- 5 ripe avocados, preferably California Hass
- 6 tablespoons chopped fresh cilantro
- 1 medium red onion, diced
- 4 jalapeño chiles, stemmed, seeded and finely diced
- 3 tablespoons freshly squeezed lime juice
- 1 1/2 teaspoons salt
- 1/2 teaspoon freshly ground black pepper
- For marinade, lightly toast cumin seeds in dry skillet over low heat just until
aroma is released, about 5 minutes. Transfer seeds to blender. Add jalapeños, garlic,
salt, pepper and lime juice and puree until cumin seeds are finely ground. Add cilantro
and olive oil and puree until smooth. Using hands, generously cover cod entirely
with marinade and let sit at room temperature for 20 minutes.
- Heat medium-hot grill, broiler oven or pan on stovetop over medium-high heat.
Cook fish until nearly opaque throughout, about 2–5 minutes per side, depending
on thickness. Remove fish from heat, cool slightly and pull apart into large flakes.
- To make guacamole, cut avocados in half. Remove seeds, peel, quarter and place
in mixing bowl. Mash with potato masher or fork until chunky. Add remaining ingredients
and combine with fork. Serve immediately.
- To assemble tacos, place warm tortillas on work surface and line each with piece
of lettuce. Top with chunks of fish, a generous spoonful of salsa fresca and guacamole.
Serve immediately accompanied by lime wedges.
Serves 4 | Prep: 35 min | Cook: 10 min
Guacamole recipe will yield 3 cups total.
To warm tortillas, dip corn tortillas in water, shaking off excess. Toast, in
batches, in nonstick pan over moderate heat, about 1 minute per side. Wrap in towel
to keep warm.
Alaska Sockeye Salmon with Herbs and Garlic
- 1 1/2 pounds Alaska sockeye salmon, fresh or thawed
- Cooking spray
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup white wine
- 2 tablespoons melted butter or extra-virgin olive oil
- 2 tablespoons finely minced fresh garlic
- 2 tablespoons chopped fresh herbs
- Remove salmon from refrigerator 15 minutes before cooking. Heat grill to 375
- Cut 2 pieces of wide, heavy-duty aluminum foil about 6 inches longer than salmon
side. Stack foil pieces (shiny side down) on baking sheet and spray generously with
cooking spray. Place salmon, skin side down, in middle of foil. Fold foil sides
and ends up (1–2 inches) to make shallow pan around salmon, leaving at least a 1-inch
margin around fish. Season salmon with salt and pepper.
- In small bowl, mix together wine, butter, garlic and herbs. Spoon mixture over
top of salmon, drizzling with any remaining liquid.
- Carefully transfer foil pan to center of preheated grill. Do not cover salmon
with foil or close foil over salmon. Close grill cover and cook 10–13 minutes, cooking
just until fish is lightly translucent in center — it will finish cooking from retained
heat. Remove from grill and let rest a few minutes before serving.
- Cook’s tip: Check salmon for doneness at 10 minutes.
Serves 4 - 6 | Prep: 15 min | Cook: 13 min
Source: Alaska Seafood
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