A seafood extravaganza on the BBQ

Served as an appetizer or main dish, salmon, shrimp, lobster and white fish all deserve a spot on your grill. Here’s how to prepare these seafarer’s favourites!

SALMON

How to prepare it

Filets: Cook whole on the grill or cut into steaks.

Brochettes: Alternate salmon cubes with slices of lemon or lime to prevent them from sticking together when cooking.

Rolls: A quick and delicious option to replace beef medallions or chicken tournedos.

Steaks: This cut is perfect for cooking on the BBQ, because the flesh holds together. Grill it like a steak.

Is it a healthy choice?

As a good source of omega-3 fatty acids, salmon offers plenty of healthy fats and is an excellent source of vitamin D.

SHRIMP

How to prepare it

BBQs are perfect for cooking shrimp, since the smoky grill brings out the natural flavours and gives the flesh a delicious texture. Almost any type of marinade works, from spicy to Cajun to classic lemon.

Is it a healthy choice?

Mollusks, crustaceans and shellfish tend to be low in calories and cholesterol, fat and sodium. And yet, they are a good source of protein.

LOBSTER

How to prepare it

Submerge the lobster in boiling water for 1 to 2 minutes, then finish cooking on the BBQ (10 minutes per pound). Once it’s grilled, slice the lobster down the middle (careful not to burn yourself) and then return it to the grill and baste with flavoured melted butter. Garlic butter is an obvious choice, but feel free to create your own flavoured butter.

Chef’s tip: Lobster and beef are an unbeatable combination.

Is it a healthy choice?

Not only is lobster low in saturated fat, it’s also a great source of zinc and selenium, which help keep your immune system healthy. In addition, a single serving of lobster provides 100% of your daily requirement of vitamin B12, which helps reduce the risk of cardiovascular disease.

WHITE FISH

How to prepare it

Have you heard that white fish and the BBQ don’t mix? It’s a myth.

Here are some helpful tips for grilling delicate fish:

For fish filets, keep the skin on. Place on a grill with small perforations, with the skin side down, then finish cooking the flesh side. Douse with hot oil to make the skin crispy.
For brochettes, choose fish with firm flesh, like monkfish or swordfish.

To infuse your catch with flavour, marinate it quickly in a mix of lemon or lime, herbs and olive oil. Remove excess oil, then place on a very hot grill. If your filets are thin, only cook on one side and don’t remove until they no longer stick to the grill.

Another option: Instead of skewering the fish filets with a stick, wrap the flesh around it, followed by a slice of bacon. Sprinkle with lemon juice to finish.

Is it a healthy choice?

White fish is naturally low in fat, making it an excellent food choice, especially if you cook it en papillote, with vegetable stock or crushed tomatoes.

SUSTAINABLE FISHERIES

In order to offer our customers the very best wild and farmed fish and seafood, Metro has adopted a Sustainable Fisheries Policy. For more information on this policy, go to metro.ca/sustainablefisheries.