What better way to spring into summer? Time to get grilling! Give this heart-healthy and nutritious grilled fish recipe a try!
Add one of our salad or side dish recipes to pair with this delicious banana leaf wrapped fish. This versatile and delicious recipe is bound to be a hit!
Whether you decide to make this recipe with halibut, cod or another variation of white fish you can’t go wrong. White fish is known for its mild flavor and health supporting properties. Rich in vitamin B and high in protein, white fish is also low in fat.
The coconut cilantro sauce utilizes garlic and mint providing an additional health kick. Cilantro contains good amounts of antioxidants, vitamins and dietary fiber. Garlic boasts both flavor with the benefit of antiviral, antibacterial, and anti-fungal properties, supporting your immune system. Mint can support digestion and is a great antioxidant.
Give this recipe a try and enjoy – you can’t go wrong.
Gluten free and Dairy Free
Makes 6 servings
1/2 cup (4 fl. oz.) coconut milk
Juice of 3 limes
1 small bunch fresh cilantro
1/3 cup (1/2 oz.) fresh mint leaves
2 garlic cloves
1-inch piece fresh ginger, peeled and coarsely chopped
1 jalapeño chile, seeds and ribs removed
2 tsp. honey
Kosher salt and freshly ground pepper
6 white fish fillets, such as halibut or cod, about 6 oz. each
Vegetable oil for brushing
6 large fresh or thawed frozen banana leaves
(Look for banana leaves in Latin American and Asian markets, where they are sometimes sold fresh and can usually be found frozen as well)
1. Prepare a hot fire in a grill.
2. In blender or food processor, combine the coconut milk, lime juice, cilantro, mint, garlic, ginger, jalapeño and honey. Puree until thoroughly combined and fairly smooth. Season with salt to taste and set aside.
3. Brush each of the fish fillets lightly with vegetable oil and season with salt and pepper. Place 1 fish fillet in the center of a banana leaf. Fold the bottom edge of the leaf over the fish, fold in the sides over the fish, and then fold the package away from you to enclose the fish in the leaf. Using kitchen twine, tie the packet closed. Repeat with the remaining fillets and banana leaves.
4. Arrange the banana leaf packets on the grill over direct heat and grill, turning once, until
the tip of a paring knife can be inserted into the fish without any resistance, 8 to 10
5. Transfer the banana leaf packets to individual plates and carefully open them. Serve
immediately with coconut-cilantro sauce alongside.
Try this healthy, tasty and family-friendly recipe this week.
3 chicken thighs, skin removed
10-ounce can diced tomatoes with green chiles
1 1/2 cups cooked black beans
1 1/2 cups chicken broth
1 1/2 cups water
1 yellow onion, finely chopped
3 garlic cloves, finely minced
1 jalapeno, finely chopped
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
Juice of 1/2 lemon
20 tortilla chips
3 tablespoons finely chopped fresh cilantro
1/2 cup shredded Monterey Jack cheese
- Place the chicken, tomatoes (and juices), beans, broth, water, onion, garlic, jalapeno, cumin, and chili powder in a slow cooker. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours.
- Uncover the slow cooker and use tongs to remove the chicken from the pot. Once cool enough to handle, remove the meat from the bones and shred, then return the meat to the pot. Stir in the lemon juice. Crumble a few tortilla chips into each bowl and cover with some soup. Serve sprinkled with cilantro and grated cheese.
Per serving: Calories: 275; Total Fat: 8 grams; Saturated Fat: 4 grams; Protein: 22 grams; Total carbohydrates: 29 grams; Sugar: 7 grams; Fiber: 6 grams; Cholesterol: 56 milligrams; Sodium: 364 milligrams
- 2 large red grapefruit (about 1 pound each)
- ¼ cup extra-virgin olive oil plus 1 tablespoon, divided
- 1 tablespoon white-wine vinegar
- 1 clove garlic, minced
- 1 teaspoon hot sauce, or to taste
- ½ teaspoon salt
- ¼ teaspoon ground pepper, plus more to taste
- 1-1¼ pounds peeled and deveined raw shrimp (16-20 count), tails left on if desired
- 8 cups coarsely chopped romaine lettuce
- 1 cup very thinly sliced red cabbage
- ½ cup slivered sweet onion
- 8 sprigs fresh cilantro
- Working over a medium nonreactive bowl, suprême grapefruit (see Tips). Squeeze the membranes to extract any extra juice. Measure 3 tablespoons juice into a large nonreactive bowl; save the remaining juice for another use.
- Whisk ¼ cup oil into the large bowl along with vinegar, garlic, hot sauce, salt, and pepper.
- Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add shrimp and cook, stirring, until pink and just cooked through, about 3 minutes. Transfer to a medium bowl and toss with 1 tablespoon of the dressing.
- To serve, toss lettuce, cabbage, and onion with the remaining dressing in the large bowl. Divide among 4 plates. Top with the shrimp and the grapefruit segments. Season with pepper, if desired, and garnish with cilantro.
- Tips: Be sure to use a nonreactive bowl—stainless-steel, enamel-coated or glass—when working with acidic food like grapefruit. Reactive vessels, such as aluminum and cast-iron, can impart off colors and/or flavors.
- To suprême: Use this technique to get pretty, pith-free citrus sections every time. Cut a thin slice off the top and bottom of the fruit with a large sharp knife. Place on a cutting board. Remove the peel and white pith below, following the curve of the fruit as you go. Working over a bowl, switch to a small sharp knife and cut each segment from the surrounding membranes. Squeeze any extra juice from the membranes, if desired.
- 1 medium navel orange
- 1 pound trimmed green beans
- 1 medium red onion, halved and sliced
- ½ cup Kalamata or Castelvetrano olives
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons dry white wine
- ¼ teaspoon salt
- ½ teaspoon ground pepper, divided
- 1 pound chicken tenders
- 1 tablespoon za’atar (see Tip)
- 1 cup low-sodium chicken broth
- ⅔ cup whole-wheat couscous
- Position rack in bottom third of oven; preheat to 450°F. Coat a rimmed baking sheet with cooking spray.
- Grate 2 teaspoons zest from the orange. Slice ½ inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.
- Cut the rest of the orange in half then cut into ¼-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt, and ¼ teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za’atar in the bowl, then place on top of the green bean mixture.
- Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.
- Meanwhile, add broth and the remaining ¼ teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.
- Spice blends like za’atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with ¼ tsp. salt.
- Chicken tenders require zero prep (just rip open the package) and cook in a snap because they’re so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.
- Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It’s a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don’t like the taste of whole-wheat, don’t worry—it’s mellow in couscous.
- Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
- 4 tablespoons extra-virgin olive oil, divided
- 2 teaspoons lemon zest
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon ground pepper, divided
- 4 ounces halloumi cheese (see Tip), cut into 1-inch cubes
- 1 pound baby potatoes, quartered
- 3 cups trimmed green beans
- ¼ teaspoon salt, divided
- 2 cups cherry tomatoes
- 2 cloves garlic, sliced
- 1 tablespoon red-wine vinegar
- 8 cups chopped escarole
- ¼ cup toasted chopped hazelnuts
- Position racks in the center and upper third of oven; preheat to 425°F.
- Combine 1 tablespoon oil, lemon zest, lemon juice, oregano and ¼ teaspoon pepper in a small bowl. Add halloumi and stir to coat; set aside.
- Toss potatoes and green beans with 1 tablespoon oil, ⅛ teaspoon salt and the remaining ¼ teaspoon pepper on a large rimmed baking sheet. Spread in a single layer. Roast on the center rack for 10 minutes. Scatter tomatoes over the vegetables and continue roasting until the potatoes are tender and the tomatoes are wilted, 5 to 10 minutes more. Transfer to a large bowl.
- Turn the broiler to high. Using a slotted spoon, transfer the reserved halloumi to the baking sheet (reserve the marinade). Broil, stirring once, until lightly browned, 3 to 5 minutes.
- Meanwhile, heat the remaining 2 tablespoons oil and garlic in a small saucepan over medium heat until the garlic begins to sizzle, then cook for 15 seconds. Remove from heat and whisk in vinegar, the reserved marinade and the remaining ⅛ teaspoon salt.
- Add escarole to the vegetables and gently toss with the warm dressing to combine. Serve topped with the halloumi and hazelnuts.
- Tips: Semi-firm, brined halloumi cheese is great for cooking because it holds its shape when heated. It can be salty, though—some have up to 900 mg of sodium per ounce. Pick one with close to 300 mg per ounce.