Advertisement

Marinating and Grilling Chart

EatingWell’s handy guide with marinating and grilling times for our favorite types of poultry, meat, seafood and tofu.

Pick one of these lean, quick-cooking proteins to pair with one of our rubs or marinades from EatingWell's Essential Grill Guide. Follow the marinating times, cooking times and temperatures for juicy, perfect grilling results.

 

Protein

Marinating, Cooking & Nutrition Info

Marinating Time

30 min to overnight

Cooking Time*/Doneness Temp

2-3 min per side

Nutrition Info**

84 cal; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.

Marinating Time

15 to 30 minutes

Cooking Time*/Doneness Temp

2-3 minutes per side

Nutrition Info**

84 cal; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.

Marinating Time

5 minutes

Cooking Time/Doneness Temperature

3-4 minutes per side

Nutrition Info**

95 cal; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.

Marinating Time

30 minutes

Cooking Time/Doneness Temperature

3-5 minutes per side

Nutrition Info**

127 cal; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.

Mahi-Mahi

Marinating Time

30 minutes to 1 hour

Cooking Time/Doneness Temperature

5-6 minutes per side

Nutrition Info**

93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

6-8 minutes per side; 165°F

Nutrition Info**

93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

6-8 minutes per side; 165°F

Nutrition Info**

164 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

15-25 min, turning occasionally; 165°F

Nutrition Info**

165 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

Duck Breast (boneless, skinless)

Red Wine Marinade

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

4-8 minutes per side; 150°F

Nutrition Info**

139 cal; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

3-4 minutes per side; 145°F

Nutrition Info**

170 cal; 7 g fat (2 g sat, 3 g mono); 69mg cholesterol; 25 g protein; 51 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

14-16 minutes, turning occasionally; 145°F

Nutrition Info**

131 cal; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

6-8 minutes per side; 140°F for medium

Nutrition Info**

157 cal; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

4-5 minutes per side; 140°F for medium

Nutrition Info**

174 cal; 8 g fat (3 g sat, 3 g mono); 59 mg cholesterol; 24 g protein; 48 mg sodium.

Lamb Loin Chops

Marinating Time

2 hours to overnight

Cooking Time/Doneness Temperature

5-6 minutes per side; 145°F for medium

Nutrition Info**

184 cal; 8 g fat (3 g sat, 4 g mono); 81 mg cholesterol; 26 g protein; 71 mg sodium.

*All cooking times based on medium-high grill temperature and cooking with the grill lid closed.

**Nutritional analysis is for the standard 3-ounce “cooked” portion of meat, fish or poultry listed as a typical serving in MyPyramid.gov. Although the recipes call for 4 ounces per serving uncooked, 1 ounce of water weight is generally lost during cooking.

Connect With Us

20 minute dinner recipes
Advertisement

EatingWell Magazine

more smart savings
Advertisement

Today's Favorites

20 minute dinner recipes
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner