7 Delicious Healthy Grilled Recipes | The Spruce Eats #CookWithUs #HealthyGrilledRecipes
Recipes in this Video
Grilled catfish, often referred to as 'peppered catfish', is a popular dish in Nigeria, especially among the Yoruba people. Traditionally enjoyed at gatherings and celebrations, it showcases the rich flavors of local spices and ingredients. The dish has gained popularity beyond Nigeria, with variations emerging in other West African countries and among diaspora communities, adapting to local tastes while maintaining its essence.
Ingredients
- ●catfish
- ●vegetable oil
- ●onion
- ●garlic
- ●ginger
- ●bell peppers
- ●scotch bonnet peppers
- ●seasoning cubes
- ●salt
- ●lemon juice
- ●fresh herbs
- ●black pepper
- ●tomato paste
- ●cayenne pepper
- ●green onions
- ●lime
Instructions
- 1Clean the catfish thoroughly and pat dry with paper towels.
- 2Marinate the catfish in a mixture of vegetable oil, lemon juice, and salt for 30 minutes.
- 3Blend onion, garlic, ginger, and scotch bonnet peppers into a smooth paste.
- 4Add the blended mixture to the marinated catfish and coat evenly.
- 5Sprinkle seasoning cubes and black pepper over the fish and rub it in gently.
- 6Let the fish marinate for an additional 30 minutes to enhance flavor.
- 7Preheat the grill to medium-high heat.
- 8Oil the grill grates to prevent sticking.
- 9Place the catfish on the grill and cook for 5-7 minutes per side until cooked through and charred.
- 10Baste with a mixture of oil and tomato paste during grilling for added flavor.
- 11Remove the fish from the grill and let it rest for a few minutes.
- 12Garnish with fresh herbs and lime before serving.
Ingredient Alternatives
catfish
Healthier: tilapia
Cheaper: mackerel
Tilapia is a leaner alternative, while mackerel is often more affordable.
vegetable oil
Healthier: olive oil
Cheaper: canola oil
Olive oil offers heart-healthy fats, while canola is budget-friendly.
scotch bonnet peppers
Healthier: jalapeños
Cheaper: bell peppers
Jalapeños provide heat with fewer calories, while bell peppers are milder and less expensive.
seasoning cubes
Healthier: homemade spice blend
Cheaper: salt and pepper
Homemade blends can be healthier and tailored to taste.
Techniques
Equipment
Also Known As
Ingredients
- ●4 bone-in pork chops (about 1 inch thick)
- ●1/4 cup soy sauce
- ●1/4 cup pineapple juice
- ●2 tbsp brown sugar
- ●2 cloves garlic, minced
- ●1 tsp ground ginger
- ●1/2 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●1/4 cup chopped green onions (for garnish)
- ●1/2 cup fresh pineapple slices (for grilling)
Instructions
- 1In a bowl, whisk together soy sauce, pineapple juice, brown sugar, minced garlic, ground ginger, black pepper, and red pepper flakes to create a marinade.
- 2Place the pork chops in a resealable plastic bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 1 hour, preferably overnight.
- 3Preheat the grill to medium-high heat.
- 4Remove the pork chops from the marinade and discard the marinade.
- 5Place the pork chops on the grill and cook for about 6-7 minutes on each side, or until the internal temperature reaches 145°F (63°C).
- 6During the last few minutes of grilling, add the pineapple slices to the grill and cook until caramelized, about 2-3 minutes per side.
- 7Once cooked, remove the pork chops and pineapple from the grill and let the chops rest for 5 minutes.
- 8Serve the grilled pork chops topped with grilled pineapple and garnished with chopped green onions.
Equipment
Ingredients
- ●4 cod fillets (6 oz each)
- ●2 large onions, sliced
- ●1/2 cup unsalted butter
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tbsp fresh parsley, chopped (for garnish)
Instructions
- 1Preheat the grill to medium-high heat.
- 2In a skillet, melt the butter over medium heat. Add the sliced onions and sauté until they are soft and caramelized, about 15-20 minutes.
- 3In a small bowl, mix together the garlic powder, paprika, salt, and black pepper.
- 4Brush the cod fillets with olive oil and season both sides with the spice mixture.
- 5Place the cod fillets on the grill and cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork.
- 6During the last few minutes of grilling, spoon some of the caramelized onions over the cod fillets to allow the flavors to meld.
- 7Remove the cod from the grill and let it rest for a couple of minutes.
- 8Serve the grilled cod topped with the remaining caramelized onions and garnish with fresh parsley.
Equipment
Grilled eggplant, or 'aubergine grillée', is a beloved dish in French cuisine, often enjoyed during summer months when eggplants are in season. This dish highlights the simple yet rich flavors of the Mediterranean, celebrating fresh ingredients and outdoor cooking. Today, variations can be found globally, often served as a side dish or part of a mezze platter.
Ingredients
- ●eggplant
- ●olive oil
- ●garlic
- ●lemon juice
- ●fresh basil
- ●salt
- ●black pepper
- ●balsamic vinegar
Instructions
- 1Slice the eggplant into 1/2-inch thick rounds.
- 2Sprinkle salt on both sides of the eggplant slices and let sit for 30 minutes to draw out moisture.
- 3Rinse the eggplant slices under cold water and pat dry with paper towels.
- 4In a small bowl, whisk together olive oil, minced garlic, lemon juice, and balsamic vinegar.
- 5Brush both sides of the eggplant slices with the olive oil mixture.
- 6Preheat the grill to medium-high heat.
- 7Place the eggplant slices on the grill and cook for 4-5 minutes on each side until tender and grill marks appear.
- 8Remove the eggplant from the grill and let cool slightly.
- 9Chop fresh basil and sprinkle over the grilled eggplant.
- 10Drizzle with additional olive oil and season with black pepper before serving.
Also Known As
Ingredients
- ●4 large portobello mushrooms
- ●1/2 cup unsalted butter
- ●4 cloves garlic, minced
- ●2 tablespoons fresh parsley, chopped
- ●1/2 teaspoon salt
- ●1/4 teaspoon black pepper
- ●1 tablespoon olive oil
- ●1 tablespoon balsamic vinegar
Instructions
- 1Preheat your oven to 400°F (200°C).
- 2Clean the portobello mushrooms with a damp cloth and remove the stems.
- 3In a small saucepan, melt the butter over low heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant, being careful not to burn the garlic.
- 4Stir in the chopped parsley, salt, and black pepper into the garlic butter mixture.
- 5Brush the portobello mushrooms with olive oil and balsamic vinegar on both sides.
- 6Place the mushrooms on a baking sheet, gill side up, and pour the garlic butter mixture evenly over each mushroom.
- 7Bake in the preheated oven for 15-20 minutes, or until the mushrooms are tender and juicy.
- 8Remove from the oven and let cool for a few minutes before serving.
Equipment
Ingredients
- ●1 lb baby octopus
- ●1/4 cup olive oil
- ●2 cloves garlic, minced
- ●1 lemon, juiced
- ●1 tsp smoked paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh parsley, chopped
- ●Lemon wedges for serving
Instructions
- 1Clean the baby octopus by removing the beak and innards, then rinse under cold water.
- 2In a bowl, combine olive oil, minced garlic, lemon juice, smoked paprika, salt, and black pepper to create a marinade.
- 3Add the cleaned baby octopus to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes.
- 4Preheat the grill to medium-high heat.
- 5Remove the octopus from the marinade and thread them onto skewers for easier grilling.
- 6Place the skewers on the grill and cook for about 3-4 minutes on each side, or until the octopus is charred and cooked through.
- 7Remove from the grill and sprinkle with fresh parsley.
- 8Serve with lemon wedges on the side for squeezing over the octopus.
Equipment
Grilled peaches are a delightful summer treat that showcases the season's bounty. Originating in the Southern United States, this dish highlights the natural sweetness of ripe peaches, enhanced by the caramelization from grilling. Traditionally enjoyed at barbecues and picnics, grilled peaches have gained popularity worldwide, often served with ice cream or yogurt for a refreshing dessert.
Ingredients
- ●peaches
- ●brown sugar
- ●cinnamon
- ●honey
- ●vanilla ice cream
- ●mint leaves
- ●lemon juice
- ●olive oil
Instructions
- 1Preheat the grill to medium-high heat.
- 2Cut peaches in half and remove the pits.
- 3Brush the cut sides of the peaches with olive oil.
- 4Sprinkle brown sugar and cinnamon over the cut sides.
- 5Place peaches cut-side down on the grill.
- 6Grill for 4-5 minutes until caramelized and grill marks appear.
- 7Remove peaches from the grill and let cool slightly.
- 8Drizzle with honey and lemon juice.
- 9Serve warm with a scoop of vanilla ice cream.
- 10Garnish with fresh mint leaves.
Ingredient Alternatives
brown sugar
Healthier: coconut sugar
Cheaper: granulated sugar
Coconut sugar has a lower glycemic index.
vanilla ice cream
Healthier: Greek yogurt
Cheaper: frozen yogurt
Greek yogurt provides creaminess with less sugar.
Techniques
Equipment
Also Known As
Ingredients
- ●4 catfish fillets
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1 lemon, sliced
- ●Fresh parsley for garnish
Instructions
- 1Preheat the grill to medium-high heat.
- 2In a small bowl, mix together the olive oil, garlic powder, paprika, salt, and black pepper.
- 3Brush the catfish fillets with the olive oil mixture on both sides.
- 4Place the catfish fillets on the grill and cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork.
- 5During the last minute of grilling, add lemon slices to the grill to char slightly.
- 6Remove the catfish from the grill and let it rest for a couple of minutes.
- 7Serve the grilled catfish garnished with fresh parsley and the grilled lemon slices.
Equipment
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