Lyn Nichols column: What's Cookin': Grilling seals in juices of meat, seafood

Grilling is, without a doubt, the world's first definitive cooking method.

It's a dry-heat method of quickly cooking food over fire or very hot coals. Whether done over coal or gas or on an electric grill, grilling sears the food and seals in the juices. It is ideal for cooking small cuts of meat, fish, seafood, poultry and vegetables.

In the last decade, dining has taken a turn toward health-conscious sensibilities and a major turn away from the days of haute cuisine and its heavy cream, butter and mega protein.

Our palates still require good flavor, our bodies require good nutrition but our schedules demand that we prepare meals in a minimum amount of time, and that is where grilling makes an entrance.

Since grilling steaks is a national pastime, I won't bore you with steak recipes.

Barbecued chicken is a favorite at our house and this recipe is one of my favorites. Precooking the chicken by gently poaching it on the stove before grilling ensures that the meat is cooked thoroughly and the sauce will not be charred.

Barbecued Chicken

1 3 pound chicken cut into 8 pieces, skin removed (or 8 to 12 pieces of your choice)

1/3 cup tomato ketchup

¼ cup Hoisin sauce

1 tablespoon cider vinegar

1 tablespoon molasses

1 teaspoon soy sauce (I use low-sodium)

1 teaspoon Chinese chili paste with garlic

1. In a wide saucepan, poach chicken until tender, 10 to 12 minutes.

2. Prepare grill.

3. Prepare barbecue sauce by combining remaining ingredients in a small bowl and whisk until blended. With tongs, remove the chicken from the saucepan and brush both sides generously with barbecue sauce.

4. Grill over medium-high heat, basting with the barbecue sauce often, until the chicken is glazed on the outside and no longer pink inside, about 5 to 7 minutes on each side.

The heavy texture of swordfish and tuna makes each a perfect proxy for the traditional "steak cooked on the grill."

With this recipe, the fragrance of herbs, garlic, olive and tomato will remind you of the sunny coast of Italy.

Grilled Swordfish With Mediterranean Oil and Olive Relish

4 6-8 ounce swordfish steaks (tuna or halibut may be substituted)

Mediterranean Oil (recipe follows)

Tomato-Olive Relish (recipe follows)

Fresh herb sprigs such as basil or Italian (flat) parsley for garnish

1. Put the swordfish steaks in a glass baking dish and coat with ¼ cup of Mediterranean Oil. Cover and refrigerate overnight.

2. Heat the grill until the coals glow red with white ash around the edge.

3. Put the swordfish steaks on the grill and season with salt and pepper as desired. Grill until nicely marked, about 2 minutes, then turn and continue cooking until the fish is just cooked and still juicy, about 2 to 3 minutes longer depending on the thickness of the steaks.

4. Baste frequently with more Mediterranean Oil if you like.

5. Top each swordfish steak with ¼ cup of the Tomato-Olive Relish. Garnish with fresh herb sprigs.

Mediterranean Oil

¾ cup extra virgin olive oil

¼ cup vegetable oil

2 tablespoons finely chopped fresh basil

1 tablespoon finely chopped sun-dried tomatoes in oil, drained

1 tablespoon finely chopped parsley

1 tablespoon minced or pressed garlic

1 tablespoon finely minced olives

2 teaspoons chopped capers

1 teaspoon balsamic vinegar

½ teaspoon salt

¼ teaspoon dried red pepper flakes

Freshly ground black pepper

Combine ingredients and beat until thoroughly blended. Store covered in the refrigerator. Oil will become opaque in the cold of the refrigerator, but will become clear again at room temperature.

Tomato-Olive Relish

1½ cups diced Roma tomatoes

2 tablespoons extra virgin olive oil

1 tablespoon minced sun-dried tomatoes in oil, drained

1 tablespoon chopped Kalamata olives or substitute your favorite olives

1 tablespoon chopped pimiento stuffed green olives

1 tablespoon chopped fresh basil

2 teaspoons balsamic vinegar

1 teaspoon minced fresh parsley

¼ teaspoon salt

1½ teaspoon minced or pressed garlic

Black pepper

Combine ingredients in a bowl and mix well. May be made up to two days before serving and stored, covered in refrigerator. Makes six ¼ cup servings.

If you haven't tried scallops cooked on a grill, I would suggest that you try this recipe without delay. Large sea scallops retain their juicy goodness when quickly cooked on a hot grill. The fruit salsa, with a hint of red pepper flakes, is a great companion for the sweetness of scallops.

Grilled Scallops With Fruit Salsa

2 tablespoons fresh lime juice

2 teaspoons honey

2 tablespoons vegetable oil

Pinch cayenne pepper

½ teaspoon salt

12 to 16 large sea scallops

8 bamboo skewers (soak in bowl of water for 1-2 hours to prevent from burning on grill.)

Fruit Salsa, recipe follows

2 tablespoons chopped macadamia nuts, lightly toasted

1. Combine lime juice, honey, oil, cayenne pepper and salt. Add the scallops and gently toss, coating well. Cover and marinate in the refrigerator for 1 to 4 hours.

2. Heat the grill until the coals glow red with white ash around the edge.

3. Double-skewer the scallops using 3 to 4 per serving by threading on two parallel skewers about ½ inch apart. Put the scallop skewers on the grill and cook until nicely marked, about 1½ minutes. Turn and continue cooking until the scallops are just cooked and still juicy, about 1 to 1½ minutes.

4. Arrange on individual plates, and dollop with fruit salsa. Or, spoon fruit salsa on plate, arrange scallops on top and sprinkle with macadamia nuts.

Garnish with lime slices and cilantro.

Fruit Salsa For Grilled Scallops

1/3 cup diced mango

1/3 cup diced fresh strawberries

1/3 cup diced fresh pineapple

1 small kiwi, peeled and diced

1 tablespoon seasoned rice wine vinegar

2 teaspoon minced fresh cilantro

¼ teaspoon dried red pepper flakes

1. Combine ingredients in a small bowl and mix well. Serve within 24 hours.

Tip: Fruit salsa is best made just before serving, but can be kept for a day covered in the refrigerator.

Lyn Nichols hosts "What's Cookin'?" weekdays on WDAY-TV. Her column appears Sundays and alternate Wednesdays in The Forum. She can be reached at PO Box 2466, Fargo, ND 58108, or e-mail, lyn@i29.net