|Grilled Tilapia, Asparagus & Roasted Potatoes (Photo taken by Cheryl V.)|
This week I grilled up some tilapia. Tilapia is on of my favorite fillets because it’s a very mild fish and great for testing seasoning blends. It’s also very inexpensive; a package of 12-15 filets at Costco or Sam’s is about $25. As with most fish tilapia is good for you, 6 ounces is only 219 calories, packs 45 grams of protein and contains only 4.5 grams of fat, so I can eat a lot of it without breaking my caloric budget.
Although I’ve had my difficulties, I’m not one to let a slice of aquatic protein kick my butt. Here’s a few trick’s I’ve learned to grill moist, delicious and whole fillets…most of the time.
|Seasoned and Oiled Filet|
- Lubricate! One way to avoid cooking up a pile of fish shrapnel, make sure my grates and fish fillets are well lubed with a good coat of cooking spray. I coat the grates with a good cook of spray cooking oil or Pam. I also spray a light coat on the fillets then season with a little rub.
- At the Turn. Fish seams to cook better on a hot grill 425-450º. Once I lay the fillet on the grill just let it cook for 4-6 minutes and resist any temptation to flip or touch the fish what so ever. I just let the fish cook and get a good sear, once its seared it will easily release from the grate and flip in one whole piece. It just takes a little patience and a very thin spatula helps too.
- Don't Over Do It. After the flip I let the fish cook until it reaches and internal temperature of 140º. Cooking to the proper temperature ensures the fish will be moist and delicious.
- If all else fails get a set of GrillGrates.* They make cooking fish easier but I still follow steps 1-3 religiously, no matter what cooking surface I'm using. *Disclaimer, I received no compensation for the plug, I just really believe in the product and use them regularly.
|Tilapia on the grill|
My fish cooking has improved greatly but not yet perfected but I’ll keep trying. I still break a few fillets, but for the most part they come whole and blog worthy. My cats are still enjoying the broken fillets but there are fewer of them. As for my grilling ego it's fully restored and probably bigger than ever, just ask my wife.