The problem with barbecue season is that it’s too hot. Unless you are right by the water or preferably IN the water, I am not sure how anyone can stand next to hot coals. And last time I checked, water and hot coals didn’t mix.

I’ve got new-found respect for all those Kings of the Grill. And yet, sitting in my air-conditioned office, I can’t help but think it’s a good idea. If there’s one thing that unites us all in Bermuda over the summer, it’s the irresistible scent of a beach barbecue — especially for Cup Match! The laughter of friends and family, the sizzle of fats hitting a flame and that unmistakable mix of salty breeze and something delicious — it’s pure joy.

But let’s face it. Sometimes what’s sizzling on the grill isn’t exactly good for us. Cue the classic summer spread: burgers, hot dogs, sugar-laced sauces, fluffy white buns, loaded mac ‘n’ cheese, peas ‘n’ rice, coleslaw — all with enough sodium to make your blood pressure soar. Delicious? Sure. But does it have to be that unhealthy?

Hmmmm, no. It’s 100 per cent possible to choose food that nourishes you while also making it taste delicious. As evidence, here’s a recipe that’s equal parts flavour and nourishment. It’s one that’ll make your heart (and mind) happy and keep your blood pressure in check. I’m not saying you should ditch the Bermuda classics, but perhaps don’t have them as your staple. Reach outside the box for this one and I promise you’ll be delighted.

Nutrition notes: go for a local catch, ideally a white fish because that goes so well with the salsa. Fish is rich in heart-healthy omega-3s and the quinoa provides some plant-based protein with really good slow-burning energy. The coconut and lime flavours are so good. And the mango and avocado in the salsa bring a sweet-savoury twist that’s packed full of antioxidants.

The result? A barbecue dish that won’t send you into a food coma or spike your blood sugar. Light, fresh and a perfect way to celebrate the upcoming holiday. Enjoy!

Grilled local catch with mango avocado salsa and coconut-lime quinoa

Serves 4

Ingredients

Fish:

• 4 local catch fillets

• 2 tbsp olive oil

• Juice of 1 lime

• 1 clove garlic, finely grated

• ½ tsp smoked paprika

• Sea salt & freshly cracked black pepper

Salsa:

• 1 ripe mango, peeled and diced

• 1 ripe avocado, diced

• ¼ cup red onion, finely chopped

• Juice of 1 lime

• 2 tbsp fresh cilantro or parsley, chopped

• Pinch of sea salt

Quinoa:

• 1 cup uncooked quinoa, rinsed

• 1¾ cups light coconut milk (unsweetened)

• Zest of 1 lime

• 1 tbsp lime juice

• Sea salt to taste

Method

1, Marinate the fish: in a bowl, whisk olive oil, lime juice, garlic, smoked paprika, salt, and pepper. Rub the marinade on to the fish and let it rest in the fridge while you prep everything else (10–15 minutes is enough).

2, Cook the quinoa: ideally soak the quinoa for two hours before cooking. Agitate and then rinse well to remove the bitter enzyme inhibitors on the outside and make it more digestible. Bring the coconut milk to a gentle boil, add quinoa and a pinch of salt. Lower the heat, cover, and simmer for 15 minutes or until liquid is absorbed. Let it sit for a few minutes and then fluff with a fork. Stir in lime zest and juice just before serving.

3, Mix the salsa: combine all ingredients in a bowl. Gently toss and let it sit while the fish grills.

4, Grill time: heat your grill or grill pan to medium-high. Cook the fish for about 3 to 4 minutes per side, depending on thickness.

5, Assemble: serve the fish on top of the quinoa, with a generous scoop of mango avocado salsa. Add a side of grilled veggies (or cheat on this part and buy those amazing grilled veggies from Miles deli).

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda