Heart-Healthy Fish on the Grill

When you’re talking about healthy fish, salmon leads the pack. It has one of the highest concentrations of omega-3 fatty acids, healthful fats that have been shown to help prevent heart attacks, diabetes and high blood pressure. Researchers at the Harvard School of Public Health recently found that eating three ounces of salmon each week could reduce the risk of death from heart disease by 36 percent.

“The health differences between fish and other meats can be confusing to people, since experts recommend eating very lean meat,” says Steve Molinar, registered dietitian at Salem Hospital (and former professional chef). “But since omega-3 oils are so beneficial, the opposite is true when it comes to fish—the more fat the better.”

When you’re cooking fish on the barbecue, choose thick fish steaks or filets and place them on a fine mesh grill screen instead of a conventional grill rack, to keep them from falling into the fire. Spray the grill screen generously with nonstick cooking spray.

Most fish is grilled uncovered, directly over medium-hot coals or a gas flame. Be careful not to overcook the fish. Some recipes, like the one here, use a covered grill and don’t require turning the fish.

Home COOKING

Lemon-Grilled Salmon
Serves four.

Ingredients
1 pound of salmon fillets, cut in large pieces, with skin left on
1 teaspoon of lemon-pepper seasoning (preferably salt-free)
1 teaspoon of vegetable-pepper seasoning (preferably salt-free)
4 fresh lemon wedges

Directions
Preheat grill to 400 degrees. Place the fillets on the grill screen, skin side down. Sprinkle on the seasonings. Adjust the heat to medium-low. Close the grill lid and cook for 15 to 20 minutes without turning the fish over. Fish should be flaky tender. Serve with fresh lemon wedges.

Each serving contains 188 calories, 3 gm fat, 66 mg cholesterol, 98 mg sodium and 2 gm carbohydrate.