Nothing says summer like fresh, sweet corn and juicy tomatoes. Tomato and grilled corn salsa is a wonderfully fresh, easy-to-make topping for lean grilled fish.
Heart-healthy fish is a must-add to your grilling repertoire. Halibut was used in this preparation, but any fish would be delicious topped with this salsa. Choose a family favorite or use this as an opportunity to try a new fish variety.
Fish is notorious for being tricky to grill, but it doesn’t have to be. Arm yourself with these tips, and get grilling.
- Make sure your grill is preheated. A nice, hot grate will help form an immediate crust. If the grill is not hot enough, fish will stick to the grate, making it difficult to flip or remove without falling apart.
- Choose fish with the skin still attached and grill without flipping. The skin will help the fish stay together, and by not flipping there is less chance it will fall apart. If desired, the skin can easily be removed after grilling.
- Grill fish cut into steaks or left whole. These cuts are sturdier than fillets.
- Chose meatier fish (halibut or tuna, for example) that will hold together without flaking apart.
- Use a special grilling rack or basket when working with more delicate fish and fillets. Don’t have either? Try grilling fish in a simple foil pouch.
|¼ cup red onion, finely diced|
|3-4 teaspoons red wine vinegar|
|2 large ears of corn or 3 small, in the husk|
|1 lb halibut fillet (or your choice of fish), skin on. Alternatively, 4, 4oz fillets, skin on|
|1 large beefsteak tomato or 2 smaller, seeds removed, and diced|
|2 teaspoons fresh parsley, minced|
|1 tablespoon fresh basil, minced|
|Salt and pepper to taste|
- In a large bowl, stir together diced tomato, red onion, and vinegar. Set aside.
- Prepare corn for grilling by removing the husk and all silk. Leave the stem attached. It will serve as a handle when cutting off the kernels. Spray corn with cooking spray or lightly brush with oil.
- Prepare grill for direct heat and preheat to high. Grill corn directly on grates until cooked through, turning as needed to lightly brown all sides, approximately 8-12 minutes. Remove corn from grill and allow to cool until it can be safely handled. Carefully remove kernels from the cob by using the stem end to stand it upright on a plate or baking sheet and slicing down the length of the cob, detaching the kernels along the way.
- Add corn kernels and herbs to the tomato mixture and mix well. If desired, lightly season with salt and pepper.
- Prepare fish for grilling by spraying the skin with cooking spray or lightly brushing with oil. If desired, lightly season with salt and pepper. Grill without flipping until cooked through, approximately 8-14 minutes. Length of time will be determined by the thickness of the fish and whether it has been sliced into individual portions or left whole.
- Remove from grill and if grilled whole, slice into individual portions. Serve hot topped with tomato and grilled corn salsa.
Serves 4. Serving Size: 4 oz of fish with salsa. Nutrition is based on a 4 oz portion of halibut.
|Calories||229||Total Fat||4 g|
|Saturated Fat||0 g||Monounsaturated Fat||0 g|
|Polyunsaturated Fat||0 g||Trans Fat||0 g|
|Cholesterol||44 mg||Sodium||79 mg|
|Potassium||826 mg||Total Carbohydrate||18 g|
|Dietary Fiber||3 g||Sugars||4 g|