South Beach Fish Kabobs Recipe
Cook Time: 8 minutes
Prep Time: 20 minutes
Total Time: 28 minutes
Servings: 4
Calories per Serving: 183.5 kcal
Description:
These vibrant South Beach Fish Kabobs offer a delightful balance of fresh fish, tangy marinade, and crisp vegetables, making them a perfect choice for those following the South Beach Diet or anyone looking for a light yet flavorful meal. The marinade—comprised of extra virgin olive oil, lime juice, and Dijon mustard—pairs beautifully with fish like tuna steak, salmon, or halibut, making it versatile for different preferences. You can enjoy this dish on Phase I of the South Beach Diet, as it is low in carbs but rich in flavor, perfect for grilling or broiling.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Salmon (or tuna steak) | 1 fillet |
| Green pepper (chopped) | 1/2 pepper |
| Red onion (chopped) | 1/2 onion |
| Cherry tomatoes | 1/2 cup |
| Extra virgin olive oil | 4 tablespoons |
| Lime juice | 2 tablespoons |
| Dijon mustard | 2 tablespoons |
| Skewers (optional) | 4 |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 183.5 kcal |
| Fat Content | 8.5 g |
| Saturated Fat Content | 1.3 g |
| Cholesterol Content | 55.6 mg |
| Sodium Content | 122.5 mg |
| Carbohydrate Content | 4.4 g |
| Fiber Content | 1.2 g |
| Sugar Content | 2.2 g |
| Protein Content | 21.8 g |
Instructions:
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Prepare the Marinade: In a small mixing bowl, combine the extra virgin olive oil, lime juice, and Dijon mustard. Whisk them together until well mixed, creating a smooth marinade.
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Marinate the Fish: Cut the fish into bite-sized cubes, and add them to the marinade. Toss the fish gently to coat it completely, then cover the bowl and refrigerate for at least 15 minutes, turning the fish halfway through to ensure it marinates evenly.
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Prepare the Vegetables: While the fish is marinating, clean and prepare the vegetables. Core the green pepper, remove the seeds, and cut it into bite-sized pieces. Peel and slice the red onion, and halve the cherry tomatoes. These vegetables will add vibrant color and crunch to your kabobs.
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Assemble the Kabobs: Thread the marinated fish cubes onto skewers, alternating with pieces of the prepared vegetables. Aim to place about 4 pieces of fish on each skewer for a balanced portion of protein and veggies. Once the kabobs are assembled, brush them lightly with any remaining marinade for extra flavor.
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Cook the Kabobs: Preheat your broiler to high. Place the skewers on a broiler pan, ensuring the kabobs are about 4 inches away from the heat. Broil for 6-8 minutes, turning them once during cooking to ensure even grilling. As you turn the kabobs, feel free to brush them with additional marinade to keep them moist and flavorful.
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Optional: Grill the Kabobs: If you prefer grilling over broiling, you can also prepare these kabobs on an outdoor grill. Preheat the grill, and cook the kabobs over medium-high heat for 6-8 minutes, turning occasionally to ensure an even cook.
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Serve and Enjoy: Once the kabobs are cooked to your liking, remove them from the heat, and serve immediately. These kabobs pair wonderfully with a side of steamed vegetables, a fresh salad, or a small portion of quinoa for a complete South Beach Diet-friendly meal.
Tips & Variations:
- Fish Options: While the recipe suggests salmon or tuna steak, you can experiment with other firm fish varieties like halibut or mahi-mahi. Each type of fish will absorb the marinade differently, offering a slightly different flavor profile.
- Vegetable Choices: Feel free to swap out the green pepper, red onion, and cherry tomatoes for other vegetables like zucchini, mushrooms, or bell peppers. As long as they are cut into pieces that cook quickly, they’ll work wonderfully on the skewers.
- Grilling Option: For an extra smoky flavor, grill the kabobs on a BBQ. If you don’t have skewers, you can also cook the fish and vegetables separately in foil packets.
- Make It Spicy: For those who enjoy heat, add a pinch of cayenne pepper or some chili flakes to the marinade to bring a little kick to the kabobs.
These South Beach Fish Kabobs are not only perfect for Phase I of the diet but are also a delightful option for a quick and healthy meal that everyone will love. Enjoy the burst of flavors from the marinade, the freshness of the veggies, and the satisfaction of a delicious low-carb dish. Whether you’re broiling or grilling, this recipe guarantees a tender, flavorful meal in just under 30 minutes!
