NUTRITION

Grilled Salmon & Veg with Stuffed Cho Cho (Chayote)

Nothing says ‘healthy seafood lunch’ to me quite like a plate of Grilled Salmon & Vegetables. This is one of my favorite dishes and is so quick and easy to prepare. Yes, I know; they’re several scary warnings out there about the dangers of high heat cooking (meats especially), but vegetables don’t suffer that rep and the occasional piece of grilled fish won’t kill you. We hope.

Truly, you won’t need to add much of anything to make grilled foods taste great, especially if you’re already into eating foods in their natural state. A drip of olive oil and a dash of seasoning is usually all there is to it, and to make sure nothing gets overcooked.

Stuffed Cho-Cho (chayote) takes a little more time to prepare, but is a true Jamaican specialty (Jamaican food is the best!) and worth the extra effort. It’s traditionally filled with spicy mincemeat or seasoned saltfish (cured cod), but this purely vegetarian version takes the cake…I mean, cantaloupe.

The recipe below is based on a serving for one person, so you’ll need to times it by the number of persons you’re cooking for.

Grilled Salmon

Ingredients:

  • 1 salmon fillet
  • ½ lemon or lime
  • 1 clove garlic, crushed
  • ½ small onion, crushed
  • ¼ tsp black pepper
  • a sprinkle of salt
  • 1½ tbsp olive oil

Method:

  1. Thaw salmon and rinse thoroughly under cold water.
  2. Gently squeeze a lime or lemon over the salmon, rub lightly, then rinse and drain.
  3. Mix all seasonings and oil together in a bowl: onion, garlic, salt, pepper and olive oil
  4. Gently rub mixture all over salmon filet, place fillet in seasoning bowl and cover. This is how salmon should now look: IMG_1299
  5. Place bowl in refrigerator and marinate for 5 minutes.
  6. Remove fillet from bowl and place on lightly greased baking tray. Put your oven’s Grill/Broil setting on high and once heated, slide salmon under it. Place the oven rack with the salmon on the highest shelf, closest to the grill heat.
  7. Grill for 4 minutes on each side.
  8. And voila! Here it is!

IMG_1307

Grilled Vegetables

Ingredients:

  • ½ small carrot
  • ½ small eggplant
  • ½ ripe tomato
  • ½ small onion, crushed
  • 1 clove garlic, crushed
  • 1 tsp olive oil
  • Italian seasoning or Mrs. Dash (Garlic or Onion)
  • Salt and pepper to taste
  • Any other vegetable you fancy!

Method:

  1. Cut vegetables into 1/4″ -1/2″ widths (slices can be as large as the vegetables themselves after that).
  2. Season with black pepper, salt, Italian Herbs or Mrs. Dash, crushed onion and garlic, and olive oil.
  3. Arrange vegetables in a single layer on a lightly greased baking tray and place under grill. Oven rack should be closest to the grill burners for maximum heat.
  4. Grill on high for 5 minutes for each side.

Stuffed Cho Cho (Chayote)

Ingredients:

  • 1 large cho cho, unpeeled
  • ½ small carrot
  • 1/2 small onion, crushed
  • 2 cloves garlic, crushed
  • 1 tsp breadcrumbs
  • 1/2 tsp olive oil
  • Salt to taste

Method:

  1. Place whole cho cho and carrot in a pot and cover with water. Add a pinch of salt to taste and boil until vegetables are cooked but still firm.
  2. Remove from heat and drain. Set aside cho cho and crush carrot.
  3. Slice cho cho in half and gently scoop out the insides, keeping the skins intact. Set skins aside, place scooped cho cho in a bowl and crush lightly with a fork.
  4. Sauteé the crushed onion and garlic in 1/2 teaspoon olive oil in a small saucepan on medium heat.
  5. Scoop the crushed carrot and cho cho into the saucepan.
  6. Add in breadcrumbs, stir well and continue sauteéing for app. 3 minutes.
  7. Remove saucepan from heat. Divide cooked mixture in half, then scoop each half back inside the cho cho skins.
  8. Place stuffed cho chos on a lightly greased baking tray and grill on low heat until golden brown.

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