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Healthy Grilled Salmon Recipes



Grilling is one of the most popular methods to prepare salmon. Salmon is one of the fishes that have a relatively high fat content, and it’s a good fat rich in good-for-heart Omega-3 fatty acids. The fat in Salmon makes it so suitable for grilling as it won’t dry out so easily compared with some leaner-fish alternatives. Salmon on the grill is simple, tasty, and healthy too.

Tips of Grilling for Different Cuts of Salmon

healthy grilled salmonSalmon can be grilled in different cuts – salmon fillet, salmon steak, or whole salmon. Do check on which salmon cut is required by your healthy grilled salmon recipe. Preparation and grilling times vary for different type of cuts.

A salmon fillet is almost boneless, and can be quickly cooked. Salmon fillet should not be turned while on the grill as it may breaks apart.

Salmon steak has its cut perpendicular to the backbone. It is normally slightly thicker than salmon fillet, so it will requires more time to be cooked. Salmon steak does not break apart easily. You may turn over the fish once while grilling to cook both sides of the fish.

A whole salmon can be grilled, although this is not preferred by most of the people as it needs to be cooked slow and low. Do not choose a salmon that is too big, it will be too long to cook! A 3 to 4-pound whole salmon will be a suitable size.

How to Grill Salmon

Only a few steps to keep in mind and you can grill a perfect salmon:

  1. Preheat your grill. Lightly coat the grill gate with some oil.
  2. Brush the salmon with olive oil, and then place it on the greased grill gate.
  3. Cover and cook for several minutes until salmon starts to change color and becomes flaky.
  4. Top the grilled salmon with butter and lemon juice or any other sauce you prefer.

You may consider grilling the salmon by holding it in a heavy duty foil pouch. It can be done by placing your seasoned fish onto a large piece of heavy duty foil, fold it around the fish, and roll up the edges of the foil. Some find this method works better especially for salmon fillet and whole salmon.

Salmon has a unique flavor on its own. Simple seasonings like salt, pepper, and dill will be enough to make you delicious grilled salmon. You may also use a marinade for additional flavor.

Healthy Grilled Salmon Recipes Collection

Here are some ideas for your healthy grilled salmon:

  1. Easy and Healthy Grilled Salmon Recipe
  2. Easy and Healthy Grilled Salmon with Herbs Recipe
  3. Easy and Healthy Cedar Plank Grilled Salmon Recipe

Easy Healthy Recipe #1: Grilled Salmon

This is a very simple and popular healthy grilled salmon recipe. Only simple seasonings are used and yet the result is so good.

Ingredients:

  • Salmon fillets – 4, without skin (about 4 oz each)
  • Minced garlic – 1 tbsp
  • Parsley flakes – 3 tsp
  • Butter – 4 tsp
  • Lemon – 1, squeezed and juiced
  • Cooking spray

Directions:

  1. Place two large pieces of heavy duty foils of the similar size together and fold the foils on 3 sides to make a foil pouch. The pouch should be able to restrict juices and steam from escaping.
  2. Spray the inner layer of the foil pouch with cooking spray. Place the salmon into the foil pouch. Add in garlic, parsley flakes, butter, and lemon juice on each salmon fillet. Fold the opening side of the foil pouch to seal.
  3. Transfer the heavy duty foil pouch filled with salmon onto a hot grill. Cook salmon for about 10 minutes for each inch thick of fillet.
  4. Turn the foil pouch once or twice during grilling. To check the doneness you can pierce and make a small hole on foil after turning. Salmon is done when it turns pink and flaky.

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Easy Healthy Recipe #2: Grilled Salmon with Herbs

This is a healthy grilled salmon recipes with some herbs added. You can use any herbs that you prefer.

Ingredients:

  • Salmon steak – 1 lb, skinned
  • Lemons – 2, thinly sliced
  • Mixed fresh herbs – 20 springs
  • Chopped herbs – 2 tbsp
  • Garlic clove – 1, mashed
  • Dijon mustard – 1 tbsp
  • Salt to taste

Directions:

  1. Preheat grill to medium-high.
  2. In a bowl, mix together garlic, salt, mustard and chopped herbs. Stir to combine.
  3. Place salmon steak into an aluminum foil pouch. Spread herb sprigs and the mixture over both sides of salmon steak.
  4. Seal the foil pouch and transfer it onto the grill. Cover and cook for about 15 minutes, until salmon is opaque in the center. Turn once in between.
  5. Cut grilled salmon into 4 pieces and serve.

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Easy Healthy Recipe #3: Cedar Plank Grilled Salmon

Using cedar planks to grill salmon is another cooking technique that makes delicious grilled salmon. Salmon is laced on cedar planks to cook over the fire. The smoking wood makes salmon incredibly delicious with a unique smoky flavor.

Ingredients:

  • Cedar planks (enough to accommodate salmon)
  • Salmon fillets – 4 (about 4 oz each)
  • Lemon – 2, thinly sliced
  • Rosemary – 8 sprigs
  • Extra virgin olive oil

Directions:

  1. Soak cedar plank in water for 8 to 24 hours. Be sure to weighing the plank down with something heavy so that the plank stays underneath the water.
  2. Preheat grill for high-heat.
  3. Dry the plank and coat the top surface lightly with olive oil. Then place the plank on the grill and heat for about 3 minutes.
  4. Reduce the grill to medium or remove the plank from grill. Place 4 sprigs of rosemary on the planks (1 sprig for each salmon fillet). Lightly brush both sides for each of the salmon fillets with olive oil and place it on top of the rosemary. Top each of the salmon fillets with slices of lemon and a sprig of rosemary (to use up the remaining 4 sprigs).
  5. Place the plank back to the grill, cover and cook for about 15 minutes until salmon is opaque and flakes easily with a fork.

Note: Clean the planks after use. The same plank can be used again for the next grilling as long as it is not charred.

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Suggestions and Variations:

  • You may choose to grill salmon with the skin removed or with the skin on. It is best to remove the skin if you want to pre-season the salmon with sauces. On the other hand, grilling with the skin on helps the fish flesh remains more intact; fish is seasoned or sauced after cooking.
  • Grilling time varies depend on the thickness of the salmon.
  • Do not overcook salmon. Remove salmon from heat once it turns opaque and flaky. Salmon continues to cook for a few minutes after it is removed from the heat.

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