Of all of the meats you can grill fish is one of the healthiest. Avoid the saturated fat in ribs, steaks and poultry with skin by allotting grill space to fish instead. Serve it with a side of grilled vegetables and a scoop of brown rice or quinoa and you've got a healthy meal that is low in fat and calories.
Basic Nutrition
Generally, the amount of fat and calories in fish does not vary widely. Bluefin tuna and salmon, both popular fish for grilling, provide approximately 150 calories per 3 oz. serving, according to the U.S. Department of Agriculture. Other fish such as tilapia, may have as few as 120 calories per serving. You won't consume much fat when you eat a serving of fish as even salmon, which is considered a "fatty fish" provides only 7 g of fat per serving. The lower fat tilapia provides fewer than 3 g per serving. You can also count on 20 to 25 g of protein in each serving. Grilled fish does not have carbohydrates and hence, no fiber.
Vitamins and Nutrients
Fish is a good source of many B vitamins, especially niacin and vitamin B12, as a 3 oz. serving provides over half of the daily recommended allowance for these vitamins. You'll also get most of the daily recommended allowance for selenium, which might help to stimulate the immune system, according to the Linus Pauling Institute. A serving of grilled fish will also help you meet your need for zinc, potassium and vitamin A.
Preparation
Grilled fish has much more flavor when marinated. Try soaking fish fillets in a mixture of cilantro, olive oil, lime juice, minced garlic and orange juice for a distinctly Central American flavor. Prepare marinades of orange juice, ginger, sesame oil and soy sauce for an Asian touch. Be aware that oily marinades will add extra calories, even though most of the marinade is discarded. Grill the fish until it opaque all the way through, but don't overcook or your fish will have a mushy texture.
Benefits and Cautions
Grilled fish is an excellent source of protein. The fat it provides is mostly monounsaturated and polyunsaturated which can increase levels of "good" HDL cholesterol. It also provides omega 3 fatty acids which can have a positive effect on heart rhythm and brain function, according to the Harvard School of Public Health. However, fish can contain harmful contaminants such as methyl mercury and polychlorinated biphenyls as well, which can be particularly harmful for small children. Remove the skin from fish and limit your consumption of salmon, both wild and farmed.
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