Now that the interest and need to take care of yourself seems to have become more important than it was a few years ago, it is normal for you to wonder what exercises to do, what training routine to follow and what sport is best suited to you.
However, once you have all these questions raised, another one comes up: What should I eat? And it is common knowledge that, to lead a healthy and balanced life, You must support your training with a diet that provides you with energy and vitality.
If, in addition to changing your lifestyle, you are starting to train, let us tell you that salmon is one of the quintessential foods that you should have as an ally, especially in recovery when you finish training.
Benefits of Salmon
Blue fish par excellence, salmon is a source of high quality protein, rich in minerals such as potassium and vitamins such as B12, It also contains Omega-3 and Omega-6 polyunsaturated fatty acids.
Although our body does not produce this type of fatty acids and it is necessary to help it, since these are the ones that help reduce the presence of bad cholesterol in our body, responsible for heart attacks and It also helps reduce blood sugar, decreasing the risk of diabetes.
In addition to all these properties, this fish can also boast of being beneficial for muscle mass recovery, bone structure formation, preventing cardiac arrhythmias, combating blood pressure. And even more importantly, it helps fight inflammation after training, improving physical condition.
That said, here we offer you some of the best grilled salmon recipes so that your diet is not only healthy, but also a delight for your palate.
Avocado and Salmon Bowl
This is probably one of the easiest salmon recipes due to the short preparation and cooking time it requires and the few ingredients you will use.
For 2 people:
- 2 slices of salmon
- 1 avocado
- 1 lemon
- 1 garlic
- 1 Onion
- 4 tablespoons of tender corn
- 3 tablespoons of olive oil
- Ground pepper
- Salt
For this recipe, the first thing you need to make is the guacamole. Cut the avocado in half and remove the pit with the help of a knife that you will have to stick into the pit to remove it more easily. Once you have removed the pit, use a spoon to remove the avocado flesh from the shell and transfer it to a plate to cut it into pieces. cubes and mash with a fork.
To the mashed avocado, add the garlic, lemon juice, onion in small pieces, salt and pepper, and add two tablespoons of olive oil, and mix everything very well, set aside.
After making the guacamole, season the salmon slices to taste with salt and pepper and heat the pan with a tablespoon of olive oil. When the oil is hot (check that it doesn't burn) place the diced salmon and wait for it to be cooked.
While the salmon cubes are cooking and turning golden, use a fork to turn them over for 2 minutes on each side so that the skin becomes crispy and more flavourful. Once they are done, serve them up. We recommend placing the salmon pieces on top of the guacamole and adding the sweet corn on top.And enjoy!
Salmon salad with potato wedges and green beans
This recipe is more difficult and more elaborate, but we want to suggest it to you in case you find yourself on one of those days when you aim to continue eating healthy, but you want to put a little more creativity into your food. Plus, its flavor is unbeatable.
For 4 people:
- 4 salmon fillets of more or less size (approximately 200 gr)
- 1 lemon
- 1 orange
- 2 tablespoons of soy
- 8 small red potatoes
- 200 gr of green beans
- 2 sprigs of parsley
- Ground chili
- 1 tablespoon butter
- Olive oil
- Salt
- Pepper
The first thing you should know is that this preparation has to be started several hours in advance, since the marinating process takes time. Prepare a mixture with the orange juice, the 2 tablespoons of soy sauce and the lemon zest and leave the fish fillets to marinate in it for approximately 2 hours.
When the necessary hours have passed and you are ready to make the rest of the preparations, put a pot of water on to heat and in the meantime, wash the potatoes and cut them into pieces. When the water in the pot has boiled, put the potatoes in and let them cook for 20 minutes. If you don't know when they are ready, prick them with a knife, and if it comes out clean and easy, then drain them. To finish with the potatoes, heat a little oil in a frying pan and toast them for a few minutes so that they acquire a crispier tone.
For the beans, after removing the stems, cut them in half and blanch them in salted water for 5 minutes. Once this time has passed, strain the water from the beans and add them to the pan to roast with the potatoes. Once you remove them from the heat, season with salt and pepper to taste and set aside.
For the sauce, melt the butter in a saucepan and gradually mix it with a tablespoon of the salmon marinade and leave it in a bowl to use at the end.
To cook the fish, drain the mixture, season it with salt and pepper and cook it in a frying pan with three tablespoons of oil that you have previously heated. Brown the fillets, cooking them for 3 minutes on each side.
Finally, it's time to serve. Place the salmon pieces with the sauce on plates and serve with the potatoes and green beans. As a finishing touch, sprinkle with a little chopped parsley and ground chili. You'll notice the difference!
Grilled salmon with soy sauce
Back to simple, this recipe won't take you more than 30 minutes.
For 2 people:
- 2 slices of salmon
- 1 onion
- Honey
- Soy sauce
- Salt
- Pepper
The first thing you need to do this time is to cook the salmon slices. Before cooking, season them to taste with salt and pepper, but keep in mind that you will later add the soy sauce, which is already quite salty on its own. When the fish is done, remove it and set it aside on a plate.
In the same pan, sauté the onion that you should have chopped earlier and when it is ready, add the honey and stir little by little until everything is perfectly integrated.
Add the soy sauce to this preparation and let it cook over a low heat for a few more minutes.
When you see that everything is perfectly integrated, turn off the pan and serve the salmon slices on a plate with the onion mixture on top. And voila!
Grilled salmon in yogurt and vegetable sauce
One of the greatest advantages of making this recipe is that it takes very little time. So, if you like to eat delicious and healthy food but time is an issue for you, don't worry because this preparation will only take you 10 minutes.
Ingredients for 2 people:
- 2 salmon fillets
- 1 natural yogurt
- ¼ clove of garlic
- 1 splash of lemon juice
- Olive oil
- Salt
- Black pepper
- Chopped parsley
- 1 bell pepper
- 1 zucchini
To prepare this easy recipe, the first thing you need to do is heat a frying pan with a dash of olive oil over medium heat. While the pan is heating, season the salmon fillets to taste with salt and pepper and sauté them on both sides in the hot oil until they look golden and crispy.
For the yogurt sauce, cut the garlic into very small squares and add them to a bowl along with the yogurt, a splash of olive oil, the lemon juice and a pinch of pepper and salt.
Once you have added all these ingredients, mix them well until you get a light and homogeneous sauce. In another pan you can sauté the vegetables cut to your liking.
On a plate, place a couple of spoonfuls of the sauce as a base on which you serve the salmon, and finally, sprinkle the parsley that you had reserved on top, so that it will not only serve as a garnish, but will also give the fish much more flavour.
Remember that this type of preparation does not need any accompaniment, but if you still like to eat salmon with some garnish, potatoes, sweet potatoes and rice always go well with this type of fish and even garnishing them with its own roe will give it a different touch.
Frequently asked questions about salmon
How do you know if salmon is ready?
The best way to tell if salmon is ready is to make a cut in it and look at its colour. If it is a dull pink, then it is ready to eat; if, on the other hand, it has a shiny or translucent appearance, it should stay in the pan for a little longer.
Why is salmon good for your health?
This fish is beneficial for all the contributions it has for the body. In addition to being rich in vitamin B12, it also provides other minerals such as potassium and fatty acids such as omega 3 and helps prevent conditions such as arrhythmias and heart attacks.
How long do you cook grilled salmon?
In a frying pan with oil over medium-high heat, cook the salmon for 4 minutes on the skin side and when it is golden brown, turn it over to the other side and let it cook for 2 more minutes.
