Grilled Salmon With Rosemary South Beach Phase I Food

BALSAMIC AND ROSEMARY GRILLED SALMON

Steps:

• Season salmon fillets to taste with sea salt, and place into a shallow, glass dish. Whisk together vinegar, olive oil, lemon juice, garlic, and rosemary; pour over salmon fillets. Cover, and refrigerate at least 30 minutes.
• Preheat an outdoor grill for medium-high heat, and lightly oil grate.
• Remove salmon from marinade, and shake off excess. Discard remaining marinade. Cook on preheated grill until fish is opaque in the center and flakes easily with a fork, about 4 minutes per side.

GRILLED SALMON WITH ROSEMARY

Steps:

• Cut the fish into equal portions.
• Combine olive oil, lemon, garlic and rosemary in a bowl. Brush the mixture onto the fish.
• To Grill: Arrange fish on grill rack or basket sprayed with olive oil cooking spray. Grill over medium hot coals until the fish flakes easily. (4 - 6 minutes per 1/2 inch thickness) If the fish is more than 1 inch thick, gently turn it halfway through grilling.
• To Broil: Arrange fish on broiler rack sprayed with olive oil cooking spray. Broil four inches from heat 4 - 6 minutes per 1/2 inch thichkness or until fish flakes easily. If the fish is more than 1 inch thick, gently turn it halfway through broiling.

COTTAGE CHEESE SURPRISE (SOUTH BEACH - PHASE 1)

Steps:

• Stir the jello into the cottage cheese thoroughly.
• Fold in the Cool Whip.
• Stir in the nuts.
• Chill.

SOUTH BEACH FRIENDLY SALMON PATTIES

Steps:

• In a large bowl, crumble the canned salmon and if you prefer remove the skin and bones.
• Add the vegetables and mix well.
• Add the spices to the mixture and mix again.
• Heat olive oil in a skillet over a med high heat.
• Finally, add egg to mixture and mix well until the whole mixture is moist and sticks together when pressed.
• form the mixture into 3" patties about 1/2" thick.
• Place patties in heated skillet and cook until a brown crust forms, then flip and cook until the other side is brown (3-5 minutes per side).
• Makes 5 - 6 patties.

GRILLED SALMON

Steps:

• Combine olive oil, lemon juice, green onions, parsley, rosemary, thyme, salt, black pepper, and garlic powder in a small bowl. Set aside 1/4 cup of the marinade. Place salmon in a shallow dish and pour the remaining marinade over the top. Cover and refrigerate for 30 minutes. Remove the salmon and discard the used marinade.
• Preheat grill for medium heat and lightly oil the grate.
• Place salmon on the preheated grill skin side down. Cook, basting occasionally with the reserved marinade, until the fish flakes easily with a fork, 15 to 20 minutes.

SOUTH BEACH DIET SPICY GRILLED FISH AND PEPPERS

Steps:

• Preheat grill to medium-high heat. Mix dressing and crushed red pepper. Pour half of dressing mixture over fish in resealable plastic bag; pour remaining mixture over peppers in separate resealable plastic bag. Seal bags. Turn bags over several times to evenly coat fish and peppers. Refrigerate 15 minutes to marinate.
• Remove fish from marinade; discard marinade. Remove peppers from marinade, reserving marinade. Place peppers on grill. Top with fish; cover grill with lid.
• Grill 4 minutes; carefully turn fish. Brush with reserved marinade from peppers. Grill, covered, an additional 2 minutes or until fish flakes easily with fork. Place fish and peppers on plate; let stand 3 minutes. Sprinkle with cheese and cilantro.

MARINADE FOR GRILLED SALMON

Steps:

• Combine all marinade ingredients in large plastic bag, add salmon fillets & marinate for 6-8 hrs before grilling.
• While salmon grills, transfer marinade to small saucepan by pressing through a sieve. This allows the bulk & flavors of the garlic & chutney to join the sauce without making it chunky.
• Over low to medium heat only, add cream cheese & incorporate it into the sauce until you reach your desired consistency.

GRILLED SALMON WITH ROSEMARY (SOUTH BEACH PHASE I)

Steps:

• Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
• To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
• To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" thickness. If the fish is more than 1" thick, gently turn it through broiling.
• To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.