Expand your grilling options with this simple, tasty dish

Add this tasty fish dish into the mix to expand your grilling options! Featuring chunks of zucchini and cod or halibut, a simple marinade and fresh, homemade salsa, it’s packed with protein, vitamins and minerals (and plenty of phytonutrients).

Ingredients

Salsa

  • 1 pint grape or cherry tomatoes, quartered
  • 3 scallions, thinly sliced
  • 2 teaspoons capers, drained and chopped
  • 1/4 cup chopped flat-leaf parsley
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon freshly ground black pepper

Kebabs

  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon paprika
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 pound cod or halibut fillet, cut into 2-ounce pieces (8 pieces total)
  • 1 medium zucchini, cut into 1-inch pieces

Directions

  1. To make the salsa: In a medium bowl, stir together the tomatoes, scallions, capers, parsley, lemon juice, oil and pepper.
  2. To make the kebabs: In a medium bowl, stir together the oil, paprika, salt and pepper. Add the fish, and stir to coat. Thread 2 pieces of fish and 2 pieces of zucchini onto a skewer. Repeat with three more skewers.
  3. Heat the grill to medium-high. Grill the kebabs 5 to 6 minutes (they should release easily), then flip them and cook until the fish is opaque throughout (about 5 minutes more).
  4. Top the kebabs topped with salsa and serve.

Ingredient health benefits

  • Tomatoes: OK, they may not be the most exciting ingredient out there, but tomatoes are packed with powerful nutrients. The antioxidants beta-carotene and lycopene give tomatoes their trademark red. Your body turns beta-carotene into vitamin A to support your eye health, while lycopene may help lower your risk of heart disease. There’s also vitamin C and vitamin K to keep your skin soft and your bones strong.
  • Parsley: Even flavorful herbs can add a little extra something to a meal. Parsley is rich in flavonoids, which promote the health of your heart and brain. It’s also a natural diuretic, so it has certain compounds that help your bladder “go with the flow.”
  • Lemon juice: There may be a bit of a pucker factor, but don’t let it sour your mood! Lemons are a good source of vitamin C, an immunity-boosting antioxidant, as well as essential B vitamins. These common citruses also have important minerals like calcium, potassium and magnesium, which help keep your bones sturdy and your blood pressure in a healthy range.
  • Extra virgin olive oil: It’s well known that extra virgin olive oil (EVOO) is a nutritious, delicious cooking oil. Light and versatile, EVOO is loaded with antioxidants like polyphenols that keep your cells in top shape. It’s also an excellent way to squeeze in some heart-healthy fats that lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol. What’s more, EVOO is full of fat-soluble vitamins for head-to-toe health benefits, like vitamin A and vitamin D.
  • Zucchinis: Packed with perks in every bite, zucchinisare a great way to get even more B vitamins into your kebabs, like vitamin B6, vitamin B2 (riboflavin) and vitamin B9 (folate). They also have manganese to promote fast healing and brain health, and the natural compounds lutein and zeaxanthin help keep your vision sharp. The fiber and vitamin C found in this delectable squash support your immunity by strengthening your good gut bacteria and the cells that fight off disease.

Nutrition information (per serving)

Makes 4 servings

Calories: 229
Total fat: 10 g
Saturated fat: 1 g
Protein: 26 g
Carbohydrate: 9 g
Dietary fiber: 2 g
Sugar: 4 g
Added sugar: 0 g
Cholesterol: 0 mg
Sodium: 159 mg

— Developed by Sara Quessenberry for Wockr Wellness.