On Father’s Day, Grill Moroccan by Dana Jacobi for The American Institute for Cancer Research

 

Guys love to play with fire, so on Father’s Day, let Dad man the grill. Or let him play a few extra holes of golf while you take over the cooking. Either way, remember to protect his health, and everyone else’s, by using a marinade before you grill.

 

Marinating reduces the incidence of carcinogenic substances that form when animal proteins char on the grill. These substances also appear on darkly browned meats, so even when cooking indoors, marinating is a good idea. (Also remember to trim off all visible fat and to use a drip pan. This reduces the flare-ups that cause charring as well as smoke that deposits other carcinogens formed when the fat from meats drips onto the hot coals.)

 

Of all possible marinades, charmoula is one of my favorites. I love its Moroccan flavor, a warm and spicy marriage of cumin, cilantro, oregano, garlic, and a kick of cayenne pepper.

 

Since grilling can dry foods out, I also love that a generous batch of charmoula can serve as both marinade and sauce. (Remember to keep them separate!) For the sauce, blend with orange juice and spoon it over grilled seafood, poultry, or tofu. It is also good spooned over steamed broccoli, spinach, or rice. Charmoula’s sunset color shows you how robust this will taste.

 

I marinate skinless chicken in charmoula but like it best with fish. Select catfish or other firm fillets, or smaller whole fish, such as sea bass or porgy. These stay more moist on the grill than filets. The skin protects the filets from charring and smoke, then you can remove it, easily eliminating charring that should not be eaten. Grill them in a wire basket to make turning easy.

 

Moroccan Grilled Fish with Charmoula - Makes 4 servings

1/2 cup lightly packed cilantro leaves
1/2 cup lightly packed flat-leaf parsley
3 garlic cloves, chopped
2 tsp. ground cumin
2 tsp. ground sweet paprika
1 tsp. dried oregano
Pinch cayenne pepper
1 tsp. salt
Ground black pepper
1/4 cup extra virgin olive oil
2 whole black sea bass (1 pound each),
or 1 pound catfish in 2 fillets
2 Tbsp. orange juice
In a mini food processor, pulse cilantro, parsley and garlic to chop coarsely. Add cumin, paprika, oregano, cayenne, salt, and a few grinds black pepper, and pulse to chop finely. Add oil and whirl to pulpy puree. This makes about 1/2 cup marinade.

If using whole fish, slash three diagonal cuts down to bone on each side. Place fish or fillets in one-gallon, resealable plastic bag and add half the marinade. Using your fingers, coat fish all over. For whole fish, massage it into the slits. Seal bag, set it on plate, and marinate fish in refrigerator for 1 hour.

Add orange juice to the remaining marinade and set it aside while the fish cooks.

Heat grill to medium-high, or preheat broiler.

Wipe excess marinade off fish. Discard bag with used marinade. If grilling, place fish or fillets in wire basket; this lets you turn whole fish easily and lift cooked fillets off grill. Cook whole fish until opaque near the bone, 6 to 10 minutes, turn and cook second side, 6 to 8 minutes. For fillets, cook until white in center at the thickest point, 8-10 minutes.

When serving, pass reserved marinade to spoon over the fish.

Per serving: 240 calories, 19 g total fat ( 3 g saturated fat), 2 g carbohydrate, 16 g protein, 0 g dietary fiber, 260 mg sodium.

“Something Different” is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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