Healthy Grill Recipes

No luck fishing? Practice “catch and release”? Here’s a recipe for grilling up a popular fish available at your local grocery store. Of course, you can substitute any fresh fish from your favorite lake, stream or pond. Add grilled fresh vegetables for a complete summertime meal.

Grilled Tilapia with Mango Salsa

Recipe makes four servings

Ingredients –

• 2/3 cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 tablespoons minced fresh parsley
• 2 cloves garlic, minced
• 2 teaspoons dried basil
• 2 teaspoons ground black pepper
• 4 tilapia fillets

For the Salsa  –

• 2 large ripe mangos, peeled, pitted, and diced
• 1 red bell pepper, diced
• ¼ cup minced red onion
• 2 tablespoons fresh cilantro
• 2 jalapeño peppers, seeded and minced
• ¼ cup lime juice
• 2 tablespoons lemon juice
• Black pepper to taste

Directions –

1. Whisk together 2/3 cup extra-virgin olive oil, two tablespoons lemon juice, parsley, garlic, basil, two teaspoons black pepper in a bowl and pour into a re-sealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air and seal the bag. Marinate in the refrigerator for 1 hour.
2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro and jalapeño pepper in a bowl. Add ¼ cup lime juice and two tablespoons lemon juice and toss well. Season with black pepper to taste. Refrigerate the salsa until ready to serve.
3. Preheat grill to medium-high heat and lightly oil grate. Remove tilapia from marinade and shake off excess. Discard the remaining marinade.
4. Grill the fillets until the fish is no longer translucent in the center and flakes easily with a fork, 3-4 minutes per side, depending on thickness of the fillets. Serve the tilapia topped with mango salsa.

Nutrition Facts (Per serving) –

• Calories:397
• Fat 29.7 g
• Saturated fat: 3g
• Cholesterol: 41mg
• Sodium:634 mg
• Carbohydrate:8.3 g
• Protein: 23.6 g

Grilled Vegetable Kabobs

Recipe makes eight servings

Ingredients –

• 2 medium zucchini
• 2 medium yellow squash
• 2 red or green bell peppers, seeded
• 2 medium red onions 16 cherry tomatoes
• 8 ounces fresh mushrooms 2 medium ears sweet corn nonstick vegetable oil spray

Sauce –

• 1/2 cup balsamic vinegar
• 2 tablespoons mustard
• 3 cloves garlic, minced
• 1/4 teaspoon thyme
• Eight 6-inch wooden or metal skewers (optional)

Directions –

1. Rinse all the vegetables.
2. Cut zucchini, squash, and bell peppers into 2-inch chunks. Cut red onions into wedges. Combine the cut vegetables with the tomatoes and mushrooms in a bowl.
3. Cut the corn into 1-inch pieces and cook in boiling water for about 10 minutes. Add the cooked corn to the other vegetables.
4. Mix the vinegar, mustard, garlic, and thyme for the sauce.
5. Toss vegetables in the sauce and thread vegetables into skewers. *If you use wooden skewers, soak them in water for 30 minutes before using.
6. Before starting the grill, spray it with vegetable oil spray. Place the skewers on the grill over medium heat. Baste occasionally with extra sauce.
7. Grill 20 minutes or until tender.

Note:  Vegetables can also be cooked in foil instead of using skewers. Divide the vegetables in half and wrap them in foil. Grill for about 30 minutes or until tender.

Nutrition Facts  (Per 1 kabob) –

• Calories: 73
• Total Fat: 1g
• Cholesterol: 0mg
• Sodium: 107mg
• Total Fiber: 4g
• Protein: 4g
• Carbohydrates: 4g
• Potassium: 515mg