These are general guidelines. With regard to the fish, it is better to buy “wild caught” fish caught and processed closed to where you live. For Example, in the United States it is best to buy fish that is wild caught and processed in the Americas.
Here are the guidelines:
- Choose Chicken Breasts or mild White Fish like cod, sole, talapia or halibut.
- Choose a marinade.
- Be sure to reserve 1/4 cup of the marinade in a separate container to brush on meat after broiling.
- Marinate chicken for at least 30 minutes and up to 6 hours. Marinate fish for no more than 15 minutes.
- Discard soaking marinade before broiling.
- For chicken or fish, spray broiler pan with cooking spray (like olive oil – use hand pump spray if you do not like to use aerosols) and place chicken/fish on broiler pan.
- Broil chicken about 4 inches from element for 12 to 15 minutes, turning halfway through the cooking time (a alternate way to check if the chicken is done, check for the juices from the chicken are running clear).
- Broil fish 4 to 6 inches from the element, 5 minutes for every inch thickness of fish or until fish flakes easily with a fork.
- Brush reserved marinade on cooked chicken or fish prior to serving.
- Serve with steamed vegetables (if possible, make sure they are organic).
and a salad.
(Meal ideas by Louise Hughes)