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
- 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).
- 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.
- 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).
- 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. 😊