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Seafood on the Grill

Updated: 04/23/2014 7:18 AM
Created: 04/22/2014 3:40 PM KAALtv.com

Grilling seafood provides healthy protein that is quick and easy to prepare. Since the launch of Hy-Vee’s Responsible Choice seafood program, you can feel good about purchasing seafood from our stores, knowing that we only purchase seafood from sustainable sources.

Seafood Grilling Tips

  • Place fish in a grill basket or wrap in aluminum foil to prevent it from sticking to the grill. 
  • Only turn fish/seafood once, halfway through the cooking time.
  • When preparing shellfish such as clams, mussels and oysters, you’ll know they are done cooking when the shells start to open. 
  • When grilling shrimp, bigger is better. Jumbo shrimp (approximately 12-15 pieces per pound) will serve you best when preparing shrimp on a skewer. or directly on the grill. 

Salmon Grilled in Foil Recipe
Serves 4

All you need:

  • 4 salmon filets (4 ounces each)
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • 1 teaspoon fresh ground pepper
  • 1 small onion, cut into rings, divided
  • 16 cherry tomatoes, divided

 

All you do:

1) Brush salmon filets, on both sides, with olive oil.

2) Place salmon, skin-side down, on a double-thickness of heavy-duty foil (a size of about 12 inches by 18 inches). 

3) Sprinkle salt and pepper over salmon, then top with onion and tomatoes.

4) Fold foil over fish and seal tightly.

5) Grill, covered, over medium heat for 10-15 minutes or until fish flakes easily with a fork. 

Nutrition per serving:
320 calories, 22 g fat, 4.5 g saturated fat, 0 g trans fat, 60 mg cholesterol, 630 mg sodium, 6 g carbohydrate, 2 g fiber, 4 g sugar, 24 g protein.

Vitamin A 15%, Vitamin C 30%, Calcium 2%, Iron 4%

Adapted from:
http://www.tasteofhome.com/recipes/salmon-grilled-in-foil


 

Seafood Grilling Temperatures and Times:

Type

Size

Temperature/Heat

Time

Fish Fillet

½- to ¾-inch thick

Medium

8 to 10 Minutes

Fish Steak

1-inch thick

Medium to Medium-High

10 to 15 Minutes

Lobster Tail

8 to 10 oz.

Medium

8 to 10 Minutes

Shrimp

20 to 25 per lb.

Medium

4 to 5 Minutes

Shrimp

10 to 15 per lb.

Medium

6 to 8 Minutes

Scallops, Clams and Mussels

Under 12 per lb.

Medium

4 to 5 Minutes

 

 

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.



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