Recipe & Tips reprinted from Tufts Health & Nutrition Newsletter Jan 27, 2014
Cooking fish and vegetables together in a foil packet on the grill is an excellent technique for healthy outdoor cooking. Because the food is cooked by the steam, which develops in the packet, you don’t have to be concerned about potentially harmful carcinogens and Advanced Glycation End Products (AGEs; see March, 2010 issue of the Tufts Health & Nutrition Newsletter) that form when food is charred on a grill. What’s more, this cooking method delivers lots of flavor with a minimum of fat, and cleanup is a breeze. It is also a great way to incorporate colorful vegetables into your entrée. In this recipe, a savory Asian glaze enhances richly-flavored salmon. Round out this simple meal with brown rice or quinoa.
- 3 cups sliced (1/2 inch-wide ribbons) napa cabbage
- 1/2 cup diced red bell pepper
- 3 tsp minced fresh ginger (divided)
- 1 tsp minced garlic (divided)
- 2 1/2 tsp reduced-sodium soy sauce, divided
- 1 tsp toasted sesame oil
- 1 tbsp hoisin sauce
- 1 tsp rice vinager
- 1/8 tsp crushed red pepper
- 8 ounces salmon fillets or archic char, skin removed (see Tip), cut into 2 portions
- 1 tbsp chopped scallion whites
- Preheat grill to medium-high. Cut two 12 x 16-inch sheets of aluminum foil. Fold each one in half to form a 12 x 8-inch rectangle.
- Combine napa, bell pepper, 1 tsp ginger, ½ tsp garlic, 1 tsp soy sauce, and sesame oil in large bowl; toss to coat.
- Mix hoisin sauce, vinegar, crushed red pepper, remaining 2 tsp ginger, remaining ½ tsp garlic, and remaining 1 ½ tsp soy sauce in small bowl.
- Open a foil rectangle. Spray half of the rectangle with cooking spray. Place half of the vegetable mixture on sprayed side of rectangle. Top with a piece of fish. Spread half of the hoisin sauce mixture over fish. Sprinkle with half of the scallions. Fold the other half of the foil rectangle over to enclose contents. Seal packet. Repeat with remaining ingredients to make 1 more packet.
- If using a gas grill, turn off one of the burners. If using a charcoal grill, push hot coals to one side of the grill. Place packets on unheated portion of grill. Cover grill and cook packets over indirect heat for 12 to 15 minutes, depending on thickness of fish, or until packets are puffed and fish just begins to flake. (When you open a packet to check for doneness, be careful of steam.) To serve, use a wide spatula to transfer contents of each packet to a plate. Spoon vegetables around fish and pour any accumulated juices over fish.
Yield: 2 servings.
- Per serving (with wild Coho salmon): Calories: 262. Total fat: 10 grams. Saturated fat: 2 grams. Cholesterol: 57 milligrams. Sodium: 449 milligrams. Carbohydrates: 12 grams: Fiber: 3 grams. Protein: 30 grams.
- Per serving (with Atlantic farmed salmon): Calories: 284. Total fat: 15 grams. Saturated fat: 3 grams. Cholesterol: 63 milligrams. Sodium: 457 milligrams. Carbohydrates: 12 grams: Fiber: 3 grams. Protein: 25 grams.
- Tip: You can ask the fish counter to remove the fish skin for you. But it is easy to trim the skin yourself. Place salmon fillet, skin-side down, on cutting board. Use paper towel to grasp the edge of salmon skin with your free hand. Holding a chef’s knife at a 45º angle towards skin, ease knife forward to separate skin from flesh.
- Tip: If the weather is not suited to outdoor cooking, you can cook the packets (use foil or parchment paper) in a 400ºF-oven for 15 to 17 minutes.
- Shopping for Salmon: Seafood Watch at the Monterey Bay Aquarium lists wild-caught Alaskan salmon as a “Best Choice” because of the clean waters in its habitat and carefully managed fishery practices. Most farmed Atlantic salmon, on the other-hand, falls into the “Avoid” category because of high levels of PCBs, and the farms’ harmful effect on the environment and wild salmon population. If using farmed salmon, be sure to trim skin and fatty portions because that is where the contaminants collect. For more information on sustainable seafood, check out web sites, such as (montereybayaquarium.org) and www.nrdc.org(Natural Resource Defense Council