Marinated and Grilled Flank Steak

Flank Steak with Coffee-Peppercorn Marinade

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Coffee has a remarkable affinity with beef. Here, it is complemented by balsamic vinegar, garlic and crushed peppercorns.

4 servings

Active Time: 20 minutes

Total Time: 1 hour 20 minutes (including 1 hour marinating time)

Ingredients

• 3 tablespoons strong brewed coffee
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon brown sugar
• 2 cloves garlic, minced
• 1 teaspoon whole black peppercorns, crushed
• 1/2 teaspoon salt
• 1 pound flank steak, trimmed of fat

Preparation

1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.
2. Heat grill to high. Clean grill with a grill brush.
3. Lightly oil grill rack  by pouring a small amount of oil on a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill. )
4. Remove steak from marinade and place it on the hot grill(discard marinade).
5. Cook for 4 to 5 minutes per side, turning only once, for medium-rare.
6. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

From Eating Well Magazine, 2002

Salmon Kebabs for the Grill

Herbed Grilled Salmon Kebabs

If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these salmon kebabs; they'll add a subtle, smoky flavor with hints of pine. Oil your grill well to prevent sticking, don't move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.  You may also want try halibut or sea bass with this marinade.

Ingredients

• 2 tsp fresh rosemary, finely minced
• 2 tsp fresh basil, minced
• 1  Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 tsp freshly grated lemon zest
• 2 tsp fresh lemon juice
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground pepper (about 4 grinds)
• 1 pound center-cut (thickest part) WILD salmon fillet, skin removed and cut into cubes
• 1 pint cherry tomatoes, washed
• 1-2 zucchini squash, washed and cut into 1/2 inch thick rounds

*Special Equipment: 8 metal or wooden skewers at least 12 inches in length.

Preparation

1. Preheat grill to medium-high.
2. Combine rosemary, basil, olive oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon cubes; toss gently to coat.
3. Divide the salmon, tomatoes and zucchini among eight 12-inch skewers - "order" them salmon, tomato, zucchini as you put them on.
4. Oil the grill rack by pouring some oil on a folded paper towel, hold it with grill tongs and rub it over the grill rack.  (Never use cooking spray on a hot grill!)
5. Grill the kebabs, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Tips

·         If you'd like to make the kebabs ahead of time...prepare the skewers, cover and refrigerate for up to 8 hours. Proceed with grilling when ready.

·         If you are using wooden skewers, be sure to soak them in water about 30 minutes prior to skewering the salmon and veggies.

Adapted from a recipe from Eating Well Magazine

Mustard Roasted Fish

Thank you to Sherri Erickson for sharing this recipe that she found on Food Network - in honor of our Greek Yogurt class yesterday! (Recipe has been altered to meet Healthy Edge guidelines)

Mustard Roasted Fish

Prep: 10 minutes
Cook time: 15 minutes

Makes 4 servings

INGREDIENTS:

•   4 (6 ounce) fish fillets (salmon, red snapper)
•   kosher salt and freshly ground black pepper
•   8 ounces GREEK STYLE yogurt, plain (2%)
•   3 Tbsp Dijon mustard
•   1 Tbsp whole grain mustard
•   2 Tbsp minced shallots
•   2 tsp capers, drained of liquid

DIRECTIONS:
1. Preheat your oven to 425 degrees
2. Line a baking sheet with parchment paper (or tin foil)
3. Place the fish filets skin side down on the sheet pan.
4. Sprinkle fish generously with salt and pepper
5. Combine the Greek style yogurt, mustards, shallots and capers in a small bowl. Add a little more salt and pepper if you wish - keep in mind that capers are very salty.
6. Spoon the sauce evenly over the fish filets, making sure to cover the surface of the fish completely.
7. Bake for 10-15 minutes, depending on the thickness of the filets. - it should flake easily with touched with the tines of a fork. DO NOT OVERCOOK or your fish will be dry.
8. Serve hot or a room temp with the pan drippings spooned over top.

This would be delicious with a side of veggie quinoa and a big salad!