Salmon has become one of the most consumed oily fish worldwide, not only for its exquisite flavour, but also for its nutritional content.
Furthermore, it is a dish that can be prepared in many ways because its flavour adapts very well to different cooking methods. It is very common to see it “raw” in tartar, carpaccio or sashimi, but the truth is that cooked on the grill, in the oven or on the barbecue it is also incredible and even more so if you happen to have caught it yourself on an adventure expedition on the high seas if you are a sport fisherman.
Today we will discuss how to prepare grilled salmon. Delicious, juicy, healthy and full of nutrients. It will definitely make your mouth water!
HEALTHY GRILLED SALMON RECIPE
Ingredients
- Fresh salmon fillet
- A lemon
- Two onions
- A leek
- A tomato
- A pepper
- A potato
- Salt to taste
- Pepper to taste
- Paprika to taste
- Other herbs to taste.
- Brown sugar
- Olive oil
- BBQ sauce (homemade or jarred)
- Foil
Preparation
Preparing this healthy grilled salmon will of course require a grill, with charcoal or wood. If you don't have an outdoor grill, don't worry, you can use the racks in your oven, it will turn out great too.
- Light the charcoal or firewood so that the flame heats well and cooks our food evenly.
- Season each of the vegetables to taste: tomato, pepper, potato and one of the onions. How do we do it? Take a thin knife and make small holes in each one so that the heat penetrates well when cooking. Work each vegetable individually, drizzle two tablespoons of olive oil over each vegetable, add the seasonings to taste (except salt) and wrap each one in its own aluminum foil wrapper so that they cook independently.
- Optional: Take the second onion and make crosswise cuts so that it cooks thoroughly, without separating it completely. In this case, we do the same as with the rest of the vegetables, but we will season it with a sweet touch using brown sugar instead of herbs and spices. Adding a sweet element to your dish will be great. In addition, with this technique, the onion will caramelize slightly and soften its texture.
- The vegetables will take longer to cook, so we will place them on the hot grill 30-40 minutes before the salmon.
- While the vegetables begin to cook, we will season our steak, marinating it in the BBQ sauce, adding olive oil, and other herbs to taste (except salt), and we will cover it completely.
If you wish, you can wrap the salmon in aluminum foil or leave it on the grill rack.
- We will carefully handle everything with grill tongs. Now that the salmon is cooking, we will add a little salt to taste.
- The salmon will be ready very quickly, in 5 to 10 minutes depending on the flame of your grill. It is best to wait until the grilled vegetables are cooked before adding the salmon to the grill.
- When the vegetables are tender and cooked, take them to a board and cut them into julienne strips and add a pinch of salt to taste.Chop the sweet onion separately to add at the very end.
- Prepare a heatproof tray with the shredded vegetables. Uncover the cooked salmon and stack them together. Place the tray on the rack so that all the ingredients finish cooking together. At this point in the preparation, you can add more herbs and seasonings to taste.
- Prepare the plate on which you will serve the salmon. Use the grill tongs to place the salmon on the plate and add the vegetables around and on top.
- Finally, open the packet of sweet onion, cut it into thin strips, and place it on top of the salmon and vegetables. Add lemon to taste and the leek, chopped into thin slices.
Your dish is ready to eat! The aluminum will help the ingredients cook in their own vapors and it will be very nice, but at this point, take advantage of the board over the fire so that they finish seasoning together. This can even be a piece of firewood to add flavor. And then, the sweet touch (which is optional) will make the flavor of the salmon and the rest of the vegetables shine.
NUTRITIONAL BENEFITS OF SALMON
Salmon is very rich in fatty acids such as omega 3 and omega 6 with benefits that help improve heart function, especially recommended to contribute to physical training. They are also known as “good fats” which also attribute to salmon vitamins A and D that are fat-soluble.
Eating salmon in your diet will help with the growth, maintenance and repair of your body's tissues. It is an excellent source of protein with essential amino acids for the proper functioning of your body.
In addition, it will contribute to the development of the nervous system as it is a source of potassium and phosphorus, it will regulate your calcium levels by strengthening your bones, and it will improve your resistance to infections and promote muscle development. It also contains iodine, which will help you process food better to convert it into energy. Not bad, right?
NUTRITIONAL VALUE OF SALMON (for 100 grams approx.)
- Total fat: 12 g
- Protein: 18.4 g
- Fiber: 0 g
- Phosphorus: 250 mg
- Potassium: 310 mg
- Carbohydrates: 0 mg
- Calories: 182 kcal
BENEFITS OF GRILLING
The main benefit of grilling is that it reduces fat consumption. You will see how during the cooking process of the food, the natural oils and fats it contains fall and drain, reducing the amount of fat.
Grilling is very easy because it involves turning the food over and over on the grates, or as we have indicated, leaving it to cook wrapped in aluminium foil. Why? It is best not to touch or crush the food too much so that it retains its natural juices and flavour, allowing the excess concentrated fats to drain naturally.
Furthermore, meats, poultry and fish, as well as vegetables, retain their properties better when they are cooked directly over the fire in a more natural way, enhancing their flavour.
The taste of grilling is unmatched! Try this grilled salmon recipe to share with friends and family.
