A "fishy" alternative to your typical summer BBQ

Do you ever get tired of the same old hamburger and hot dogs? Why not fire up the grill with a salmon burger or halibut fillet?! Not only is fish a healthier alternative, but it is great if you are in a hurry or want a quick after-work meal. It can take only minutes to prepare!

Health benefits

In addition to containing an abundance of high quality protein, fish is generally lower in fat, saturated fat, and calories than beef, poultry and pork. Fish is also loaded with vitamins and minerals like iron, zinc, calcium, and vitamin D. The American Heart Association recommends we eat fish two times a week to help prevent health risks.

Omega-3’s
The most important health benefit of fish is its high concentration of omega-3 fatty acids. This type of fat has shown to reduce the risk of developing heart disease, reduce blood pressure, help prevent arthritis, prevent abnormal heart rhythms, and promote healthy brain function. In addition, an 800-person study done for the Rush Institute for Healthy Aging revealed that men and women ages 65-94 who ate fish at least one meal per week were significantly less likely to develop Alzheimer’s than those who ate none.

Omega-3’s are also a great source of mono- and polyunsaturated fats which help lower “bad” cholesterol, while saturated fats actually increase “bad” cholesterol levels. The best sources of omega-3’s are oily fish such as salmon, sardines, anchovies, and herring. Whether or not you are eating a fish high in omega-3’s, you are still consuming a high protein food that is low in saturated fat and cholesterol.

See for yourself how a 4-ounce salmon fillet compares to a 4-ounce ground beef patty and Ballpark frank:

4oz Salmon Fillet: 245 Calories,12g Fat, 2g Sat. Fat, 31g Protein, 98mg Cholesterol, 75mg Sodium, 1.5g Omega-3.

4oz Beef Patty: 310 Calories, 20g Fat, 8g Sat. Fat, 29g Protein, 104mg Cholesterol, 85mg Sodium, 0g Omega-3.

Ballpark Hot Dog: 180 Calories, 16g Fat, 7g Sat. Fat, 6g Protein, 35mg Cholesterol, 620mg Sodium, 0g Omega-3.

The Fish Grilling Basics
One of the main reasons people avoid cooking fish on the grill is because it takes some finesse. Take a chance and conquer your fear today using these basic fish seasoning and grilling techniques!

Basic fish seasonings: Try rosemary, lemon, dill, garlic, ginger, onion, basil, pesto, mustard, marjoram, parsley, salt or pepper. If you are feeling creative, work with different combinations of these seasonings to create your own delicious variation. Also see 3 delicious recipes below!

Grilling the fish:
1. Remove any leftover charred particles from the grill
2. Make sure the fish doesn’t stick by wiping the grill with a lightly oiled towel or brushing the fish with a little oil before grilling.
3. For grilling methods and cook times of different types of fish check out tips from Cattlemens BBQ http://www.cattlemensbbqsauce.com/images/articles/Fish%20Grilling%20Chart.pdf.
4. Turn fish only one time! Turning the fish multiple times will cause the fish to break apart.
5. Take note that fish can cook very quickly. Don’t leave it unattended unless you are sure of the cooking time.

For some more great examples of fish recipes you can try, please follow the link below to be diverted to our resource center.

Click here for our Fish Recipes!

Written by Alison Wilson, Nutritionist/Wellness Director at the Seattle Athletic Club Downtown.