Grilled Fish

Grilling (broiling) is a very healthy way of cooking fish. Only a small amount of fat is required, just enough to keep the fish beautifully moist as it cooks. Because grilling is a fast method of cooking, the fish retains maximum flavour and a moist texture. Always preheat the grill before putting the fish under it.

I do not specify the choice of fish in the first menus but leave that to you. Do not be too conservative in your choice. As well as white fish, such as sole, plaice, cod and halibut, remember good oily fish, like salmon (not in the initial diet) herring and trout; and the modern favourites, fresh tuna and swordfish. Always buy the freshest fish possible.

Ingredients SERVES 4
METRIC (IMPERIAL) AMERICAN
4 portions fish 4 portions
sea salt and freshly ground white or black pepper to taste  
50g (2oz) butter, melted; or olive oil ¼ cup
   
To garnish  
Cucumber Sauce (see here)  
parsley and watercress  

Method

  1. Preheat the grill (broiler) well. Wash the fish thoroughly in cold water and pat dry with paper towels. To save the grill pan picking up fishy flavours line it with foil (discard after cooking).
  2. Season the fish and also add seasoning to the butter. Brush the foil with a very little butter, place the fish on top and brush the top of the fish with butter.
  3. Cook thin fillets of fish for 4–5 minutes and do not turn them over. Cook thicker fish fillets and cutlets for 8–10 minutes; turn halfway through the cooking time and brush with more seasoned butter. Whole fish or solid fish slices (often known as steaks) may need up to 15 minutes. Cook these on a fairly high heat on each side, reducing it slightly for the last few minutes.
  4. Check that the fish is cooked by piercing the thickest part with the tip of a knife; the flesh should look opaque, not translucent. Garnish and serve.

Flavouring Fish

float image 1 White fish is best with the more delicate flavourings. As you are not using lemon or lime juice at the beginning of the diet, substitute crushed and chopped lemon grass or chopped lemon balm leaves. Parsley and other herbs, such as fennel, dill or coriander (cilantro) all blend well with white fish. If you find you are not allergic to citrus fruits then be generous with lime, lemon and orange zest and juice.

float image 1 White fish also goes well with the flavour of bananas. Fry fillets of fish in a little butter and oil with some sliced bananas. Add finely chopped chives as well as seasoning.

float image 1 Oily fish can have more robust flavourings such as grated root ginger, chilli powder, garlic and various kinds of mustard.

float image 1 Meaty fish like tuna and swordfish are best marinated before cooking.

To make a marinade for 4 portions of fish:

  1. Mix together 2 (2½) tablespoons olive oil, 2 teaspoons sesame seed oil, 2 (2½) tablespoons balsamic vinegar, 1 crushed garlic clove, sea salt and freshly ground black pepper.
  2. Place the fish in the marinade and leave for 1 hour. Do not leave for any longer or the marinade may make the fish over-tender.
  3. Lift the fish out of the marinade, drain well and grill. Baste with the marinade during cooking.

Do not freeze