1. < Weight Management

Recipe: Mediterranean-style Grilled Salmon

Mar 7 9:22am | Abby McWaters, Registered Dietitian | @amcwaters | Comments (1)

Written by Tamara Soerensen, Mayo Clinic dietetic intern

Step into spring and enjoy the warmer temperatures by bringing the cooking outdoors! This recipe combines fresh herbs and citrus with heart- healthy fats. Pair it with grilled asparagus and wild rice for a perfectly balanced springtime meal!

Number of servings: 4

Serving Size: about 4 ounces cooked

 

Ingredients

  • 4 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon minced garlic
  • 2 tablespoons lemon juice
  • 4 salmon fillets, each 5 ounces
  • Cracked black pepper, to taste
  • 4 green olives, chopped
  • 4 thin slices lemon

 

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the herb-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer).

Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

Nutritional analysis per serving:

  • Calories 214
  • Total Fat 10 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 78 mg
  • Sodium 143 mg
  • Total carbohydrate 3 g
  • Dietary fiber 1 g
  • Added Sugars 0 g
  • Protein 28 g

 

Print this recipe: Mediterranean-style grilled salmon - Mayo Clinic

For more recipes like this, visit Mayo Clinic Healthy Recipes

Interested in more newsfeed posts like this? Go to the Weight Management blog.

pml | @pml | Mar 7 9:43pm

Hi!
This looks very good! I like that recipe. I would suggest only buying salmon from the waters near Iceland. Everywhere else has become so polluted it's terrible. Even Alaska. I live in Washington State and have all my life. I ate a lot of salmon growing up in the 1950's. The salmon from the waters near Iceland tastes like the salmon I ate in the 1950's. It is so good! The salmon and other fish from Washington, Oregon and Alaska are not good anymore like they used to be. The Fukushima, Japan tsunami put a lot of pollution into those three states and it has affected the fish terribly. I always bought fish from Alaska and it was so good! But not anymore.
PML

REPLY
Please sign in or register to post a reply.