A Complete Nutritional Recipe For Fish

by

Nutritional Recipe for Grilled Lemon-Garlic Salmon

This recipe is a flavorful and nutritious way to enjoy salmon, packed with omega-3 fatty acids, high-quality protein, and essential vitamins.

Ingredients

  • Salmon Fillets: 4 (approximately 6 oz each, skin-on or skinless)
  • Olive Oil: 2 tablespoons (heart-healthy fats)
  • Fresh Lemon Juice: 3 tablespoons (vitamin C and tangy flavor)
  • Garlic: 3 cloves, minced (immune-boosting properties)
  • Fresh Parsley: 2 tablespoons, chopped (antioxidants and flavor)
  • Salt: 1 teaspoon
  • Black Pepper: 1/2 teaspoon
  • Paprika: 1/2 teaspoon (optional, for smoky flavor)

Nutrition Information (per serving)

  • Calories: ~350
  • Protein: ~34g
  • Carbohydrates: ~2g
  • Fat: ~22g (mostly unsaturated fats)
  • Omega-3 Fatty Acids: ~1.5-2g
  • Vitamin D: ~60% of the daily recommended intake
  • Sodium: ~400mg

Preparation Steps

  1. Marinate the Salmon
    • In a small bowl, mix olive oil, lemon juice, minced garlic, salt, black pepper, and paprika (if using).
    • Place the salmon fillets in a shallow dish or a resealable plastic bag. Pour the marinade over the fillets, ensuring they are well coated.
    • Cover and refrigerate for at least 20 minutes (up to 2 hours for a stronger flavor).
  2. Prepare the Grill
    • Preheat the grill to medium heat (about 375°F to 400°F).
    • Clean the grates and brush them with oil to prevent sticking.
  3. Grill the Salmon
    • Remove the salmon from the marinade, allowing excess to drip off.
    • Place the fillets skin-side down on the grill (if using skin-on). Grill for 4-6 minutes per side, depending on thickness.
    • Use a spatula to carefully flip the fillets. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
  4. Garnish and Serve
    • Transfer the salmon to a plate and garnish with fresh parsley and lemon slices. Serve immediately.

Serving Suggestions

Pair your grilled salmon with:

  • Grilled Vegetables: Zucchini, asparagus, or bell peppers.
  • Whole Grains: Quinoa or brown rice.
  • Fresh Salad: Mixed greens with a light vinaigrette.

Enjoy this wholesome dish that’s as delicious as it is nutritious! Let me know if you’d like variations or other preparation methods. 😊

Leave a Comment