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Food & Beverages, LIFE

Delicious Grilled Pepper-Fish

Posted: Jun 28, 2015 at 12:00 am   /   by   /   comments (0)

Since many of us are now very conscious of what goes into our mouths or even how much good food we consume, it wouldn’t be a bad idea to check out a new healthy recipe, which can make a lot of difference in our diet.

Preparing the fish

Preparing the fish

Pepper Grilled Fish is one of such delicacies. Fish is described as a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium, and iodine in marine fish. Its protein – like that of meat – is easily digestible and favourably complements dietary protein provided by cereals and legumes that are typically consumed in many developing countries.

Experts agree that, even in small quantities, fish can have a significant positive impact in improving the quality of dietary protein by complementing the essential amino acids that are often present in low quantities in vegetable-based diets.

But recent research by the Food and Agriculture Organisation shows that fish is much more than just an alternative source of animal protein. Fish oils in fatty fish are the richest source of a type of fat that is vital to normal brain development in unborn babies and infants. Without adequate amounts of these fatty acids, normal brain development does not take place.

Recipe for a delicious grilled pepper fish as follows:

• Choice fish-Tilapia or Croaker or any tasty Fish

• Ground Black pepper or red pepper

• Onions

• Thyme or basil or any nice spicy herb of choice

• Ground kuli kuli or peanut butter (optional)

• 1 tablespoonful ground Red Chili pepper

• ½ teaspoon ginger powder (optional)

• Garlic powder

• Bouillon cubes

• ½ teaspoon curry powder(optional)

• 3 tablespoonful Vegetable or Olive or coconut Oil

• ½ teaspoon Salt to taste

Method of preparation:

• Clean fish properly to remove guts and grits preferably in salty water

• Make slashes into the meat (otherwise known as scoring). Cut deep slits spaced 1 to 2 inches (2.5 to 5.1 cm) apart along each side of the fish. Make at least 3-5 slashes in the meat perpendicular to the backbone on each side of the fish. You are doing this to open the interior of the fish to the heat, so it will cook evenly.

• Season the inside cavity. Sprinkle on a light coating of salt and pepper.

• Next, Place the fish on a wide aluminum foil (wide enough to cover the fish properly) and with a sharpened knife make some slashes lengthwise on each fish. These slashes will help the marinade to penetrate into the fish and enhance the taste).

• Coat the fish with oil. Olive or coconut work nicely. The grates of your grill should already be oiled down, but your fish will need it too, especially to prevent sticking

• Make sure that the fish is well covered with the marinade. Then cover with the foil and leave in the fridge to rest for 20 to 30 minutes.

• Preheat the oven grill for 20 minutes at 180C/375F.   While you wait for the fish to soak in the marinade.

• Place on and wait. The crucial step is what you do after you place the fish on the hot grill: You wait. Fight the impulse to mess with the fish and move it around — you’ll rip the skin, lose some flesh, and throw off the cooking. Instead, stand there for 3-4 minutes. The fish is ready to be flipped when the skin no longer sticks to the grill

• Flip the fish. To turn the fish, have your tongs in your “off” hand and a big spatula (oiled on both sides) in your good hand. Gently turn the fish over. It should come off the grates cleanly. If not, don’t force it. Let the fish back down and come back at it with the spatula, using pressure to pry it off the grates. You don’t want to pull the fish away from the grates and have half the skin and meat stick to the grill. Once the fish is flipped, let it cook for another 5-6 minutes.

•Waoh! It is ready to serve and eat.