Dinner: Grilled Fish

Recipe by /contributors/nancy-harmon-jenkins The Basic Recipe Fish steaks, cut 1 1/2 to 2 inches thick—halibut, swordfish, and tuna are all good choices—are really best for grilling. Fillets are usually too delicate, and large whole fish are tricky—too o

This recipe includes superfoods such as:

Lemon, Basil

Health benefits of Grilled Fish

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

1 teaspoon finely minced garlic, about 3 cloves
1/2 cup extra-virgin olive oil
1/4 cup fresh lemon juice, orange juice, or dry white wine
1 tablespoon balsamic vinegar or sherry vinegar
a pinch of cayenne pepper or hot red pepper flakes (optional)
1/2 teaspoon ground cumin, or 1 teaspoon or more chopped fresh herbs such as rosemary, dill, parsley, thyme, cilantro, basil, or mint, or 1/2 teaspoon dried thyme or oregano, crumbled
freshly ground black pepper
2 pounds fish steaks
lemon wedges for garnish

Instructions

Combine all the ingredients except fish and lemon wedges and mix well. Using a pastry brush, paint the fish steaks liberally on both sides and set them aside, lightly covered with a piece of aluminum foil, to marinate for at least 30 minutes.
Build up a fire, using good hardwoods if you're cooking in a fireplace or the best hardwood charcoal (not fake-wood briquettes) if you're using a grill. Let the fire burn brightly and die down until you have a nice bed of hot coals or embers. Large pieces of fish can be set directly on the grill, but to prevent smaller ones from falling through and burning up, you may want to use a special grid made for fish.
When you're ready to cook, brush a little plain olive oil on the cooking surface and set it 4 to 6 inches from the source of heat. Arrange the fish steaks so that they have equal access to the heat source. Cook for about 4 to 5 minutes on each side, turning once. Test for doneness—fish should be opaque all the way through—by inserting the tip of a sharp knife near the bone or in the center of a boneless piece of fish. Remove immediately to a hot platter.
The remaining marinade should be heated just to the boiling point and either poured over the cooked fish or passed at the table along with lemon wedges.