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Grilling Fish for July 4th Barbecue

Almost any form of fish is well suited to grilling over hot coals, so for calorie-conscious dining, plan fish for a Fourth of July barbecue. Try to select firm-fleshed fish such as halibut and salmon for grilling and reserve the more delicate species like white-fleshed sole fillets for cooking in foil or in hinged wire baskets.

Fish can be a leaner alternative to fatty cuts of beef and pork that are so popular during summer holidays. Be sure to check the nutrient data, however, as salmon tends to be slightly higher in fat and calories while halibut is a greater sodium risk.

All of the recipes suggested here provide a slim 300 to 350 calories per serving, except Grilled Trout With Barbecue Sauce, finishing with 548 calories per serving and Orange-Curried Fish Steaks, posting a hefty 606 calories. In both of these, the high totals can be attributed to condiments and salad dressings. Another factor that can contribute greatly to the caloric content is the addition of butter or oil, used to grease grills and racks, before the fish is cooked. As an alternative, try using non-stick vegetable spray to prepare grills for cooking fish as they contribute almost no calories or flavor, or brush with a little of the marinade to prevent sticking.

Some low-calorie flavor boosters include the juice and peel of lemons and oranges, wine vinegar and herbs. Tomatoes can also be a healthful enhancer. Try to resist the urge to season heavily with butter as it can increase the tally greatly.

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SALMON BARBECUE

1/4 cup butter, melted

2 tablespoons lemon juice

2 teaspoons minced parsley

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1 teaspoon Worcestershire sauce

1/4 teaspoon garlic salt

1/8 teaspoon black pepper

1/8 teaspoon hot pepper sauce

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3 pounds salmon fillet

Combine butter, lemon juice, parsley, Worcestershire, garlic salt, pepper and hot pepper sauce. Tear heavy-duty aluminum foil to length at least 2 inches longer than salmon. Puncture with fork every 2 inches. Brush foil lightly with butter mixture.

Place salmon on foil, skin-side down, and brush with butter mixture. Place salmon on grill and cover grill or form tent with another piece of foil over fish, sealing edges. Cook over hot coals 8 minutes. Uncover salmon and baste with butter mixture. Re-cover and cook 7 minutes longer or until salmon flakes easily when tested with fork. Baste with remaining butter mixture. Makes about 8 servings.

PER SERVING: 326 calories; 41 gm protein; 1 gm carbohydrate; 17 gm fat; 327 mg sodium; 672 mg potassium.

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USRDA

Protein 62% Riboflavin 05% Vitamin A 10% Niacin 73% Vitamin C 04% Calcium 19% Thiamine 16% Iron 10% SESAME SALMON ON-A-SKEWER

1 1/4 pounds thick salmon steaks or fillets

1 medium cucumber, peeled, halved lengthwise and seeded

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2 tablespoons oil

2 tablespoons finely chopped green onions

2 tablespoons toasted sesame seeds

Grated peel of 1 lemon

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Juice of 1/2 lemon

4 teaspoons soy sauce

2 teaspoons sugar

1/2 teaspoon ground ginger

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1 clove garlic, minced

4 lemon half-cartwheel slices

Parsley

Remove bone and skin from salmon. Cut into 1-inch cubes. Cut cucumber into 3/4-inch slices. Combine oil, green onions, sesame seeds, lemon peel and juice, soy sauce, sugar, ginger and garlic in medium bowl. Add salmon and cucumber, stirring gently to coat well. Marinate 1 hour, stirring occasionally.

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Thread salmon and cucumber alternately on skewers. Cook on grill 5 inches above coals 1 1/2 to 2 minutes on each of 4 sides. Brush frequently with marinade. Total cooking time should be 6 to 8 minutes or until salmon flakes easily when tested with fork. Garnish with lemon slices and parsley. Makes 4 servings.

PER SERVING: 342 calories; 36 gm protein; 8 gm carbohydrate; 18 gm fat; 591 mg sodium; 764 mg potassium.

USRDA

Protein 55% Riboflavin 08% Vitamin A 06% Niacin 63% Vitamin C 39% Calcium 19% Thiamine 16% Iron 12% GRILLED TROUT

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WITH BARBECUE SAUCE

3 pounds trout fillets

2 teaspoons salt

1/2 teaspoon black pepper

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1/2 teaspoon seasoned salt

5 tablespoons butter

1/4 cup finely chopped onion

1/4 cup finely chopped green pepper

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1/2 cup chili sauce

1/2 cup catsup

1/3 cup lemon juice

2 tablespoons brown sugar, packed

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1 teaspoon dry mustard

1 tablespoon Worcestershire sauce

1/2 cup water

Rinse and pat dry fillets. Combine 1 teaspoon salt, 1/4 teaspoon pepper and seasoned salt. Sprinkle onto both sides of trout. Arrange trout on grill above hot coals. Dot lightly with 1 tablespoon butter and cook 4 inches from heat 5 minutes. Turn, dot with another 1 tablespoon butter and cook 7 minutes longer.

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Meanwhile, saute onion and green pepper in remaining 3 tablespoons butter until tender. Add chili sauce, catsup, lemon juice, brown sugar, mustard and Worcestershire. Add water, remaining salt and pepper and simmer, uncovered, 10 minutes. Serve trout with sauce. Makes 6 servings.

PER SERVING: 548 calories; 59 gm protein; 19 gm carbohydrate; 26 gm fat; 1,812 mg sodium; 1,420 mg potassium.

USRDA

Protein 90% Riboflavin 12% Vitamin A 52% Niacin 98% Vitamin C 37% Calcium 06% Thiamine 11% Iron 14% GAZPACHO FISH FILLETS

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2 pounds fish fillets

1 (1 1/2-ounce) package spaghetti sauce mix

1/4 cup vinegar

2 tablespoons oil

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2 tomatoes, chopped

1/4 cup chopped green pepper

1/4 cup chopped cucumber

Tear off 6 pieces heavy-duty foil about 18 inches long. Fold in halves. Cut fish into 6 pieces and arrange 1 piece fish on each piece foil. Stir together sauce mix, vinegar, oil, tomatoes, green pepper and cucumber. Place generous spoonful onto each serving of fish. Wrap in foil, using double folds. Place on grill 3 to 4 inches above hot coals. Grill 15 to 30 minutes, turning frequently, until fish flakes easily when pierced with fork. Makes 6 servings.

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PER SERVING: 316 calories; 39 gm protein; 4 gm carbohydrate; 15 gm fat; 358 mg sodium; 918 mg potassium.

USRDA

Protein 60% Riboflavin 08% Vitamin A 28% Niacin 64% Vitamin C 30% Calcium 03% Thiamine 07% Iron 08% ORANGE-CURRIED FISH STEAKS

4 halibut, salmon or other firm fish steaks, cut 3/4-inch thick

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2 tablespoons oil

1/4 teaspoon salt

1/8 teaspoon black pepper

3/4 cup mayonnaise

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1/4 cup catsup

2 teaspoons grated orange peel

2 tablespoons orange juice

1/4 teaspoon curry powder

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1 orange, cut in wedges or half-cartwheels

Parsley

Brush fish steaks lightly with oil. Sprinkle with salt and pepper. Place on grill 4 to 5 inches above hot coals and cook 5 to 7 minutes on each side. Brush occasionally with additional oil.

Combine mayonnaise, catsup, orange peel and juice and curry powder. Serve sauce with fish, garnished with orange wedges and parsley. Makes 4 servings.

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PER SERVING: 606 calories; 33 gm protein; 10 gm carbohydrate; 49 gm fat; 726 mg sodium; 809 mg potassium.

USRDA

Protein 50% Riboflavin 08% Vitamin A 28% Niacin 54% Vitamin C 37% Calcium 05% Thiamine 08% Iron 09% FISH TERIYAKI

1 (16-ounce) can pineapple chunks in juice

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1/2 cup soy sauce

1/4 cup Sherry

2 tablespoons brown sugar, packed

1 teaspoon ground ginger

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1 teaspoon dry mustard

1 clove garlic, crushed

2 pounds halibut fillets, cut in 1-inch chunks

1 green pepper, cut in 1-inch squares

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1 pound cherry tomatoes

Drain pineapple chunks, reserving 1/4 cup juice. Combine reserved juice, soy sauce, Sherry, brown sugar, ginger, mustard and garlic. Pour marinade over fish chunks. Cover and refrigerate fish at least 1 hour. Drain and reserve marinade.

Thread fish chunks, pineapple chunks, green pepper squares and tomatoes alternately on skewers. Cook over hot coals about 4 inches from heat 5 minutes. Baste with remaining marinade. Turn and cook 5 minutes longer or until fish flakes easily when tested with fork. Makes 6 servings.

PER SERVING: 355 calories; 41 gm protein; 19 gm carbohydrate; 11 gm fat; 1,979 mg sodium; 1,178 mg potassium.

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USRDA

Protein 62% Riboflavin 13% Vitamin A 35% Niacin 67% Vitamin C 62% Calcium 07% Thiamine 13% Iron 18% HALIBUT STEAK

WITH BARBECUE SAUCE

1/4 cup red wine vinegar

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1/2 cup water

1/4 cup chili sauce

1 tablespoon prepared mustard

Few drops hot pepper sauce

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1 tablespoon sugar

1 teaspoon onion salt

1 tablespoon minced parsley

1 tablespoon Worcestershire sauce

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1 1/2 pounds halibut steak or other lean fish steaks

Lemon wedges

Combine vinegar, water, chili sauce, mustard, hot pepper sauce, sugar, onion salt, parsley and Worcestershire in saucepan. Stir thoroughly and simmer 15 minutes. Bring to quick boil, then remove from heat.

Cook fish on grill over low heat 5 minutes, then turn. Brush liberally with sauce. Turn again after 5 minutes and brush top side with sauce. Turn again every 3 minutes, brushing with more sauce, until fish flakes easily when tested with fork. Place on serving platter garnished with lemon wedges and remaining sauce. Makes 4 servings.

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PER SERVING: 335 calories; 44 gm protein; 11 gm carbohydrate; 12 gm fat; 959 mg sodium; 996 mg potassium.

USRDA

Protein 67% Riboflavin 08% Vitamin A 29% Niacin 72% Vitamin C 24% Calcium 04% Thiamine 07% Iron 10%


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