Quick.
Easy.
Delicious.
Healthy.
What more could you want out of a marinade? This citrus marinade is simple enough for busy days and tasty enough to impress guests. Marinate protein of choice ahead of time (I prefer overnight for the juiciest most flavorful chicken or fish), then cook it up in less than 15 minutes!
This marinade is a staple in our house, during the summer and beyond. No guesswork involved....throw a few ingredients together // marinate // grill it up. SIMPLE AS THAT.
Makes about 1 1/4 cup || Hands-on prep time: 15 minutes || Cook time: <15 minutes
Ingredients:
1/2 cup extra virgin olive oil or avocado oil
zest and juice from one orange
zest and juice from 1/2 of a lemon
1 1/2 Tablespoon dijon mustard
1 1/2 Tablespoon honey
3 cloves garlic, minced
2 Tablespoons, chopped parsley
1 tsp salt
3 pounds chicken or fish
Method:
In a medium bowl make the marinade by mixing all the ingredients (except protein of choice.)
Pour the marinade into a bag and add the marinade or put the protein of choice right in the bowl. Seal or cover the mixture and refrigerate as long as you can – 4 hours is a good minimum but you can go as long as overnight, which is what I prefer.
Take the protein of choice out of the fridge around 30 minutes before you are ready to put it on the grill.
Meanwhile, prepare the grill for direct-heat cooking over medium heat.
Once the grill is heated, allow excess marinade to drip off, then place on the grill and cook for 4-7 minutes then flip and cook for an additional 4-7 minutes ( cook time depends on the protein of choice); once cooked set aside.
Let rest for about 5 minutes then serve and enjoy!
Tips & Tricks for Grilling
Take the protein of choice out of the fridge 20-30 minutes before you are ready to grill. This allows for the meat or fish to cook more evenly and helps with the meat not sticking to the grates. The best way to do this is to prep your other ingredients or the sides you plan on making in the meantime.
Don’t flip the protein more than once if you can help it. You’ll notice if you try to flip it before one side has had enough time to cook it will stick to the grill. This is a sign that it needs more time before you flip so give it another minute. Searing comes down to letting the meat do its thing aka letting the meat sit still in one position without interference. This gives it the most contact time with the hot grates, giving us those gorgeous sear marks. If you are new to grilling or always feel tempted to check the meat, set a timer for your proteins. Whatever the cooking time is, divide by two, flipping when you reach that halfway mark.
Keep a lid on it. Maintain a more consistent cooking temperature with the grill lid covering it as it cooks, creating the same environment as an oven.
How to tell when the chicken or salmon is done. Grilled fish is cooked when it is 145°F, but remember that they continue to cook once they are taken off the grill is known as carry-over cooking. To ensure your fish isn’t overcooked, transfer it from the grill when it is 125°-130°F, then let it rest for a few minutes before stripping away the skin and serving. Same with chicken, I take it off the grill once it has reached about 155°F because it needs to reach 165°F .
This recipe makes enough to marinate for a crowd so what I like to do is marinate both chicken and salmon and meal prep for the week. You can also freeze half the marinade and use it another time. This is equally delicious on grilled shrimp and grilled vegetables!!
Did you enjoy this recipe? Share on Pinterest or tag me on Instagram @cookbakenourish and hashtag #cookbakenourish so I can see. I love to see what you cook up in your kitchen!
Want some more easy, nutritious, and delicious marinades? Check out my quick and easy chimichurri :)
コメント