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 For
those of us looking for the lighter side of great tasting
gluten-free foods, a wonderful option is fish. Granted, fish
cooked with a little cream sauce is always a family favorite
but so are countless fish recipes that accentuate the delicate
flavor of fish without heavy or calorie laden sauces or toppings.
Because fish is cooked quickly, it is perfect
for grilling, broiling, roasting, baking or poaching. Additional
flavor can be added either before, during or after cooking.
Marinades or rubs impart a variety of flavors from delicate
to robust without adding fat or many additional calories.
Two fabulous examples are Moroccan
Spice Marinated Halibut and Wasabi
& Ginger Halibut Skewers. We used halibut for these
recipes, but any firm white fish can be substituted.
Fish can also be lightly seasoned with salt
and pepper and then cooked and finished by drizzling with
a light vinaigrette as in Snapper
with Tomatoes & Spinach or Grilled
Salmon with Citrus & Fresh Herbs or even with a home-made
pesto as in Grilled
Tuna with Pesto.
Incredible flavors can also be added to
fish with salsas. Traditional salsa or salsas with less conventional
ingredients are perfect accompaniments. Try salsas with fruit
such as Cantaloupe
& Roma Tomato Salsa, Cherry
Salsa or Mango
Jalapeno Salsa. Two 'must try' fish and salsa combinations
are Grilled
Fish with Basil Roasted Pepper Salsa and Grilled
Salmon with Fresh Corn Relish.
Still need more ideas? A lovely low-fat
favorite is Fish
& Vegetables with Pesto Baked in Foil; great flavor
with no clean-up!
To assure that your light fish meal with
be perfectly cooked, here are a few tips about the various
cooking methods for fish.
Broiling
Broiling is basically an indoor version
of grilling with the heat coming from above instead of underneath.
Any fish that can be grilled can be broiled.
Guidelines for broiling fish:
- Fish that is 1/2" thick should take approximately
2 minutes to cook per side, about 2" from the heat source.
A 1" filet or whole fish should be about 4" from the
heat and should take about 4 minutes per side.
- The broiler should always be preheated
- Lightly oil fish before broiling
- Place fish on an oiled piece of foil
on top of the broiler pan.
Additional Recipes: Broiled
Salmon with Ginger & Scallions and
Broiled
Halibut w/Lemon & Tarragon
Grilling
Grilling, although basically the same thing
as broiling, in our opinion is superior because of the wonderful
nuances that cooking over coals or wood can impart to what
you are grilling.
Guidelines for grilling fish:
- Select fish that is at least 1/2" thick
- Grill fish with skin on as it seals in
flavor and helps hold the fish together as it cooks
- Rub fish and grill with a little
olive oil to prevent sticking. Oil the grill prior to heating.
- The best fish for grilling are oily
fish such as salmon or tuna
- The grill should be very hot before adding
fish to minimize sticking
Roasting
The terms 'roasting' and 'baking' are sometimes
used interchangeably, but the difference has more to do with
dry or wet baking. Roasting is done in the oven with dry air
and baking generally refers to oven cooking with liquid or
wet ingredients that cause steam, which is really quick braising.
Guidelines for baking fish:
- Oven temperature should generally be
between 400-450 degrees F, depending on the thickness of
the fish
- Baking time depends on the thickness
of the fish and whether or not it is whole or a filet or
steak. For whole fish, a rule of thumb is 15 minutes
per inch of thickness.
- Fish is done when the internal temperature
reaches 135 degrees F.
Additional Recipes: Oven
Roasted Salmon w/Potatoes and Roasted
Salmon w/Tarragon & Tomatoes
Poaching
Poaching is simply simmering fish in enough
liquid to cover the fish. Poaching liquids can have different
ingredients, but the following ingredients will get you in
the ballpark: water, onions, carrots, fresh parsley, bay leaf,
peppercorns, fresh thyme and dry white wine.
Additional Recipes: Poached
Salmon w/Vegetables and Whole
Poached Salmon
- Glutenfreeda
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