The Cooking Cardiologist, Dr. Richard Collins, shows us how to make a Cast Iron Skillet-Grilled Fish Dinner.
The problem with grilling or cooking white fish outdoors is that the fish is delicate and will fall apart on the grates. Here is a great healthy recipe that will make a complete dinner and keep you enjoying the patio without constantly being “grill attentive”. It is an easy recipe and is foolproof allowing you to mingle with your guests. Just bring the entire skillet to the table.
It is truly a Mediterranean recipe with olives, caper berries, artichokes, fresh tomatoes and kale. Sautéing the lemons first will reduce the acidity and provide a smoky flavor.
What you will need:
A large cast iron skillet with lid or foil
Grill gloves or a handle mitt for the skillet
A gas grill or charcoal grill on medium heat
A trivet to rest the skillet on the table
3 T olive oil
1 lemon thinly sliced with seeds removed and divided (see below)
2 cups cherry tomatoes
1 onion thinly sliced
1 package of frozen artichoke hearts or artichokes packed in water, 8.5 ounce, Whole Foods
1 cup pitted olives such as Kalamata, best fresh in condiment section at most larger grocery stores, rinse to reduce salt content
1T fresh chopped tarragon
1T fresh chopped thyme
2 cups packed firmly chopped kale
½-cup rinsed caper berries, jarred or fresh in condiment section
1 pound (4 filets, 4-ounces each) of a white meaty fish such halibut, cod, Mahi-Mahi, sea bass or monkfish, skin off and boned
1 cup white wine
½-cup fish stock such as Bar Harbor, Whole Foods. Tony’s Market, Littleton, CO has low sodium stock made in their facility found in the frozen section
Add pepper to taste
Add the oil to the skillet. Sauté ½ of the lemon slices until browned. Remove from skillet. Lay down the onion slices and sauté until translucent. Return the roasted lemon slices to the pan. Add the tomatoes, artichoke hearts, olives and the fresh herbs. Stir to combine. Layer next the kale. Place the caper berries on the kales. Layer the white fish and cover with remaining lemon slices. Combine the white wine and fish stock in a separate bowl. Whisk to combine. Pour over the skillet contents. Season with pepper. Cover the skillet. No need to close the grill lid. Continue cooking until the juices boil and the fish is fork tender, approximately 20 minutes Serve from the pan with crusty bread.
Serves 4. Serving size: 1 filet with ¼ of the contents.
Note: To reduce salt content, omit or reduce the amount of fish stock and replace with additional wine. If avoiding alcohol, replace with bottled spring water.
Nutrition Info: Calories: 340, Total Fat: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 50 mg, Sodium: 1040 mg, Carbohydrate: 24 g, Fiber: 8 g, Protein: 25 g
Diabetic Exchanges: 3 Very Lean Protein, 1 Carbohydrate, 1 ½ Fat