Meals on the Go
Fish Kabobs
Fish can be a difficult food to add into our diet yet we all know the added benefits that come with adding more fish into our diet. Good fats such as omega 3’s which have been proven to help increase our HDL’s and decease our LDL’s - a good thing for elevated cholesterol levels. Here is a simple and tasty recipe to help add fish into your diet. Use this as a base and experiment with different fish and other easy marinades such as orange juice!
Ingredients:
- 1lb Halibut steak (1”thick)
- 1/2 cup fresh lemon juice – approx 1-2 lemons
- 1/3 cup olive oil
- 4 medium shallots – thinly sliced
- 1 tsp Italian herb seasoning – ideally salt-free
- 1 tsp dried thyme
- ½ large red onion cut into 1” squares
- 1 large red pepper cut into 1”squares
- 2 zucchinis with skin cut into ¼” rounds
- 1 lemon cut into wedges
Steps:
- Pre-heat broiler or prepare grill
- Ensure that if you are using wooden skewers you soak them for 30mins in water to prevent them from drying out or charring while cooking
- Rinse fish and pat dry with paper towels. Remove skin
- Cut fish into cubes(should be approximately 16-20)
- In large bowl mix lemon juice, oil, shallots and herbs(Italian seasoning and thyme)
- Divide into two bowls
- Add fish pieces into one bowl and vegetables to the other bowl – stir and allow to marinate for up to 1hour (I recommend 15mins)
- If broiling place lightly coat pan with vegetable oil spray or parchment paper
- Thread each skewer alternating fish, onion, zucchini and red pepper leaving 1” of kebab exposed at each end – approximately 4 pieces of fish/skewer
- Broil each kabob 2-2 ½ minutes on each side or until fish is no long translucent. Serve with lemon for garnish
Nutritional Info:
- Serving size: 1 skewer with 4 pieces of fish
- Protein – 22grams
- Carbohydrate – 6grams
- Fat – 1 gram
- 0 saturated fat
- 1 polyunsaturated fat
- Total calories – 120 calories
Great ideas to serve with this:
- ½ cup of wild rice
- Spinach salad with light vinaigrette dressing and slivered almonds
|
|
