Another great recipe from my friend Bradley Prose of Chilies & Smoke in Arizona.
For anyone intimidated by cooking fish on the BBQ, this fish-in-a-corn-husk packet is the perfect solution. It’s natural, it protects the fish beautifully, and it’s super easy. Plus, it’s budget-friendly and low-waste—since you can grill the corn separately and still use the husks for wrapping.
In this recipe, I’m using gurnard, but feel free to use any fish you like!
Just make sure you’re using sweet corn—don’t grab ears straight from a local field, as they’re likely to be corn meant for animal feed or baking, not eating.
⏱️ Cooking Time
- Prep: 30 min
- Cook: 15 min
- Total: 45 min
🧾 Ingredients
- 1 whole gurnard (700–800g)
- 200 g butter
- Olive oil
- 1/4 cup fresh basil
- 1 Jalapeño pepper
- 1 lemon
- 2 fresh corn cobs
- Salt and pepper
- 2 roasted peppers in oil
👨🍳 Instructions
- Peel back the corn husks without removing them. Clean the cobs, trim the base, and boil for 30 minutes.
- Soak the husks and cooking twine in cold water for 30 minutes.
- Prepare the butter by mixing softened butter with chopped basil, Jalapeño, lemon zest, salt, and pepper.
- Fillet the fish, then brush with olive oil and season with salt and pepper.
- Place each fillet in a corn husk with a spoonful of basil butter, wrap and tie securely.
- Grill over BBQ for 15 minutes, turning every 5 minutes.
- Cut the grilled corn off the cobs, dice the roasted peppers. Mix with lemon juice and a little basil butter.
- Serve in the opened husks with the warm corn and pepper salad on the side.
🍷 Wine or Drink Pairings
- Loire Valley Sauvignon Blanc or Greek Assyrtiko
- Citrus-forward Witbier
- Lemon-basil iced tea (non-alcoholic)
🍽️ Serving Tips
Serve directly in the opened corn husks with the colorful salad on the side. Add fresh zest and a squeeze of lemon juice for extra brightness.
🥦 Dietary Variations
- Replace half the butter with mashed avocado
- Use wild salmon for a boost in omega-3s
- Vegetarian option: use marinated grilled eggplant instead of fish
📊 Nutritional Values
| Nutrient | Amount |
|---|---|
| Energy | 642 kcal 🟡 |
| Total Fat | 48.2 g |
| Saturated Fat | 21 g |
| Omega-3 | 1.2 g |
| Carbohydrates | 17.4 g |
| Sugars | 6.8 g |
| Dietary Fiber | 3.1 g |
| Protein | 35.6 g |
| Cholesterol | 122 mg |
| Salt | 1.1 g |
| Calcium | 75 mg |
| Iron | 1.3 mg |
| Vitamin B12 | 3.1 µg |
| *DRI: Daily Reference Intake for an average adult (8400 kJ / 2000 kcal) | |
🧬 Health Sheet – Cancer + Diabetes
Overall, this recipe is well-balanced—rich in healthy fats and moderate in fast-absorbing carbs. It fits well within a healthy diet, with a few adjustments depending on individual health profiles. The lean fish (gurnard) and fresh herbs make it a light option, while the flavored butter adds indulgent flavor.
🧬 Click to expand
🧬 Risks & Benefits for People Living with Cancer
✅ Benefits:
Gurnard is an excellent source of lean protein and vitamin B12—often important during or after cancer treatments.
Fresh herbs (basil, parsley, dill) and peppers are rich in antioxidants (flavonoids, carotenoids) known to help reduce chronic inflammation.
Cooking the fish in plant-based wraps (corn husks) avoids the formation of harmful compounds (like PAHs), unlike high-heat direct grilling.
⚠️ Cautions:
Butter, when used in large amounts, increases saturated fat intake, which may be a concern for hormone-sensitive cancers. It can be partially replaced with omega-3-rich margarine or a butter/oil blend.
Grilling over open flames must be carefully controlled to avoid charring and the formation of benzopyrenes.
📌 Recommendations:
Avoid charring the husks.
For an anti-inflammatory focus, swap gurnard with an omega-3-rich fish like mackerel or sardines.
🍬 Risks & Benefits for People with Diabetes
✅ Benefits:
This dish is very low in simple sugars. Most carbs come from corn (resistant starch) and peppers.
Fish has a glycemic index of zero and supports satiety.
The flavored butter, in moderate portions, has no direct glycemic impact.
⚠️ To moderate:
Heavy use of butter may be problematic if the patient also has insulin resistance and high LDL cholesterol.
Grilled corn has a higher glycemic index than boiled corn, which may affect blood sugar levels when consumed in large quantities.
📌 Recommendations:
Add a side of green vegetables (grilled zucchini, steamed green beans) to lower the glycemic load.
Use light or plant-based butter if LDL reduction is a goal.
✅ Health Summary
This recipe meets many criteria for a healthy meal:
- Gentle, non-aggressive cooking method
- Strong nutritional density
- Balanced mix of protein, fiber, and unsaturated fats
It’s suitable for:
✔️ People following anti-cancer diets (moderate in animal fats)
✔️ People with diabetes, with minor adjustments to the side dish
✔️ Anyone looking for an original, flavorful, and easy-to-digest fish recipe
🧠 Health Tip:
Pair this dish with green tea or citrus herbal tea to boost your intake of protective polyphenols.
Gurnard: A Delicious Fish with Fascinating Traits
Introduction
Gurnard is a tasty and nutritious fish that remains relatively unknown in many countries. In this article, we’ll cover everything you need to know—from its appearance and characteristics to its health benefits. Discover why this fish deserves a place in your diet and how to prepare it for maximum flavor and nutrition.
Description & Characteristics
Gurnard belongs to the Triglidae family and is easily recognizable by its wing-like pectoral fins and leg-like pelvic fins. Several species exist, but the most common is the tub gurnard. It is typically found in the coastal waters of the Eastern Atlantic and the Mediterranean Sea.
Health Benefits
Gurnard is not only delicious but also highly beneficial for your health. It’s an excellent source of lean protein, omega-3 fatty acids, vitamins B12 and D, and essential minerals like phosphorus and selenium. The omega-3s found in gurnard support cardiovascular health and brain function.
Preparation & Recipes
Gurnard can be cooked in a variety of ways—steamed, baked, grilled, or poached. Its delicate flavor pairs well with many ingredients. Try marinating it with herbs and spices, or serve it with fresh vegetables for a tasty, balanced meal. Gurnard fillets also work wonderfully in fish en papillote dishes.
Conclusion
Gurnard is a delicious and healthy fish that deserves more attention. Add it to your meals to enjoy its unique flavor and nutritional benefits.
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