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Healthy Eating Recipes

Healthy Grilled Recipes

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With the Fourth of July coming up this weekend, you may be looking for some healthy grilled recipes for celebrating. There are many things you can cook on a grill, including red meats, poultry, seafood, vegetables, and even fruits. Today, we will be sharing a simple yet awesome seafood recipe with you that you can make with your friends and family. As the side dish will be a vegetable medley, we’ll be using the same idea from last week. Remember, you can change the vegetables that are used in the recipe. Also, you don’t have to use salmon. It can be any fish that fits your preference. Feel free to experiment! The recipes below are for three servings.

Grilled Lemon Garlic Fish

INGREDIENTS:

  • 3 pieces of 4 oz skinned salmon fillets
  • One lemon (in six slices)
  • 6 tbsp, Lemon Juice
  • 3 tsp, minced garlic
  • Salt
  • Black Pepper
  • Italian Seasoning

DIRECTIONS:

  • First, prep the fish by patting it with a paper towel to take away some of the moisture
  • On a hot grill, place a foil boat/basket. In the “boat,” place the fresh piece of salmon.
  • The foil will get hot along the process so be careful touching it with your hands.
  • Spread 1 tsp of minced garlic on each salmon fillet
  • Pour in 2 tbsp. of lemon juice per fillet to help prevent it from sticking to the foil.
  • Add a dash (⅛ teaspoon) of salt and pepper. (Most of the flavor will come from the garlic and lemon).
  • Add in ½ teaspoon of Italian seasoning.
  • Layer on two slices of lemon on each fillet.
  • “Close” the foil basket/boat and let it grill for about 6-8 minutes, depending on the thickness of the fish.*

*As seafood needs to be cooked to at least 145 degrees for safe consumption, make sure to use a food thermometer to check the internal temperature.

Steamed Vegetable Medley

INGREDIENTS:

  • 1 cup fresh broccoli florets, chopped
  • 1 cup mushrooms, chopped
  • ½ cup yellow peppers, diced
  • ½ cup red peppers, diced
  • 1 cup carrots, diced
  • ½ cup or one small onion, diced
  • Water

DIRECTIONS:

  1. In a saucepan, steam the diced onions for approximately 3 minutes.
  2. Add in the broccoli and cook until it’s slightly tender (about 3 minutes).
  3. Add in the carrots and let it cook.
  4. Pour in both the red and yellow peppers.
  5. Add in the mushrooms last as they tend to cook more quickly.
  6. You can adjust the time at which you add in the vegetables so they can be as tender or firm as you would like them to be.

While this healthy grilled recipe only calls for fish and vegetables, if you feel that you need more you can add some rice to your plate. There are several types (i.e. white rice, brown rice, cauliflower rice, gluten free rice, etc.). The best part is that you’d only need to boil it as seasoning isn’t necessary. Be sure, however, to follow the recommended serving sizes on the nutrition labels.

 

We hope you’re able to enjoy this recipe! Happy Fourth of July (in advance)!

  • Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian

 

Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020