How To Grill Fish

Fish has become increasingly popular of late; the high-protein diet craze, healthy Omega-3 fatty acids in fish, greater variety and growing availability have all contributed to the increase in American fish consumption. It doesn't just come in cans anymore! Grilling is perfect for fish, as long as care is taken and the preparation and cooking methods are appropriate for the fish being cooked. Follow the steps below for a heart-healthy meal in minutes!

1. Know your fish before beginning preparation.
   • Delicate fish, including sole, flounder, tilapia, catfish, trout, snapper and turbot, need to be grilled in a fish basket, on a foil-lined grill or in foil pouches. These fish fillets are thin or flake easily and, as they cook, will fall through the grill grate.
   • Meatier fish such as salmon, tuna, shark, swordfish and mahi mahi do not require that level of protection, but using a fish basket is never a bad idea.
   • Cod, halibut, Alaskan whitefish and haddock come in thicker fillets and can be grilled, but they do flake easily. I recommend a fish basket or foil for cooking them. These varieties are particularly good cooked in pouches with aromatic veggies and herbs.
2. Season fish correctly before cooking.
   • The more delicate varieties listed above should not be marinated for more than 10 minutes because the acid in the marinade will "cook" the fish and make it mushy. It's actually best to sprinkle dry seasonings onto these fish. Try Old Bay Seasoning, Emeril Lagasse's Fish Rub (it has orange in it and packs great flavor!) or another pre-mixed blend such as Cajun seasoning.
   • Meatier fish can be marinated about 20 minutes. Keep fish marinades simple: for one pound of fish, combine the juice of one lemon (about three tablespoons) with one tablespoon of extra virgin olive oil, salt and black pepper to taste, and one teaspoon of dried dill. Brush over the fish 20 minutes before grilling. Dry seasonings like those mentioned above work well on any fish.
     
3. Preheat the grill to medium low.
4. Lightly oil the grill, fish basket or foil to keep fish from sticking. Pam for Grilling, as its name suggests, is perfect for this.
5. Cook the fish, watching constantly. Fish can go from done to dry in seconds.
6. If you like, add some of your earlier preparation seasonings to melted butter or olive oil, and baste the fish with the mixture. This basting will help prevent dryness. For your safety, be sure to use a basting brush made for grilling and have a water bottle handy in case drips flare up.
7. Fish is done when it is opaque throughout, not when it "flakes easily with a fork." That actually means the fish is overcooked!
8. Let it rest briefly before serving.
9. To cook fish in a foil pouch, make squares of foil large enough to contain the fish. Make one large or several individual servings, depending upon what's best for your event. Butter or oil the foil and center the fish on it. Cover the fish with thinly sliced onions, garlic, oranges, lemons, limes (in any combination you like), salt, pepper and herbs such as fresh dill, basil, rosemary or Italian parsley. Fold the foil to make a pouch and grill over medium-low heat for 10 minutes. Let it rest for five minutes before trying to open the foil.