With the arrival of summer, the grilling season is in full swing. People celebrate summer nights by lighting the grill for flames, food, and fun. But the grill isn’t just for steaks and burgers. It’s perfect for seafood, too! Incorporating more seafood into your summer diet can be good for your health, too!
Nutritious seafood provides many health benefits for your heart, brain, skin, and immune system. Regular fish consumption may reduce the risk of heart attack by as much as 40% due to the Omega-3 fatty acids that help lower blood pressure. Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high omega-3s. Eating 1-2 servings of these fatty fish weekly can keep skin healthy, supple, and moisturized.
Fish with a lower omega fat content—such as bass, tilapia, and cod—and shellfish are still lean protein and contain other nutrients essential for maintaining a healthy immune system.
Mississippi Gulf Coast’s seafood industry is swimming with shrimp, crab, oysters, and finfish, which are perfect for the grill. Grilling seafood is easier than you think.
Pick the Perfect Catch
Firm-fleshed fish are perfect for the grill: striped bass, halibut, snapper, or grouper. Other fishes to grill include tuna, mahi, wahoo, tilefish, swordfish, and salmon. Note: Grilling fish with the skin on can make the process easier, reducing the likelihood of sticking to the grates.
Fire Up the Grill
Preheat the grill for at least 15 minutes and clean the cooking grates. Fish, unlike other proteins, has a high-water content making it challenging to snag a flavorful sear. Sprinkle filets in salt, then wrap them in paper towels and allow them to rest, drawing out moisture. Lightly brush filets with oil to prevent sticking. Sear the top of the filet for two-thirds of the grilling time for desired grill marks and flavor. Note: Charcoal grills are more labor intensive but can get hotter than most gas grills, making them superior for cooking fin fish.
Don’t Overcook It
The general rule for grilling fish is 10 minutes for every inch of thickness. Thinner filets are best-grilled cold. Thicker filets should be at room temperature before cooking. Most fish are done when they reach 145 degrees. Aim for 110 degrees for Tuna which is medium rare. Allow one good set of grill marks, flip the fish, and lower the heat for the remaining cooking time. Note: Thin, flexible spatulas work best.
Skewered Shrimp
Grilled shrimp is the easiest and quickest seafood to cook. To avoid having dry, overcooked shrimp, look for larger varieties, often labeled 16/20. Shell-on shrimp protects the meat and retains more moisture. Rinse shrimp in cold water and pat dry. Place 4 to 6 shrimp per stick, brush with olive oil, and season with salt and pepper. Place the skewers on the hot side of the grill and allow the shrimp to cook for 2 to 3 minutes per side until they are slightly pink with opaque flesh. Drizzle them with olive oil and fresh lemon juice or melted butter. Note: Serve immediately.
Always support your local seafood market or seafood counter, look for the “catch of the day,” and use these simple tips to grill more seafood this summer!
Grilled Salmon
Ingredients
- 1 ½ pounds salmon filets
- lemon pepper to taste
- garlic powder to taste
- salt to taste
- ⅓ cup soy sauce
- ⅓ cup brown sugar
- ⅓ cup water
- ¼ cup vegetable oil
Directions:
Season salmon filets by sprinkling lemon pepper, garlic powder, and salt to taste (meaning covered, but not coated.) In a small bowl, whisk sugar, water and vegetable oil together until sugar dissolves. Place filets in a large resealable plastic bag; add soy sauce mixture, seal and turn to coat. Let marinate in the refrigerator for a minimum of 2 hours. Preheat an outdoor grill, and discard marinade. Cook salmon for 10 minutes for every inch of thickness. Cook top down first for 6-7 minutes and flip to finish cooking skin (or bottom) side down. It’s done when fish flakes easily with a fork.
Honey Grilled Shrimp
Ingredients
½ teaspoon garlic powder
¼ tablespoon black pepper
⅓ cup Worcestershire sauce
4 tablespoons Italian-style salad dressing
1 pound large shrimp, peeled and deveined (tails attached, optional)
¼ cup honey
¼ cup butter, melted
2 tablespoons Worcestershire sauce (for basting)
Skewers
Directions
In a large bowl, mix together garlic powder, black pepper, 1/3 cup Worcestershire and dressing; add shrimp and toss till coated. Refrigerate covered for an hour. Preheat the grill to high heat. Thread shrimp on skewers, piercing once near the tail and once near the head. Discard marinade. In a small bowl, whisk honey, melted butter, and remaining 2 tablespoons Worcestershire sauce. Set aside for basting. Lightly oil the grill grate. Grill shrimp for 2 to 3 minutes per side, or until opaque. Baste occasionally with the honey-butter sauce while grilling. Serve immediately.
