Salmon has become one of the most consumed oily fish worldwide. Not only for its exquisite flavor, but also for its nutritional content.
In addition, it is a meal that can be prepared in many ways because its flavor adapts very well to different cooking methods. It is very common for us to see it "raw" in tartare, carpaccio or sashimi, but the truth is that cooked on the grill, in the oven and on the grill it is also incredible and even more so if by chance you have caught it yourself on an adventure expedition in high seas if you dedicate yourself to sport fishing.
Today we will discuss how to prepare salmon on the grill. Delicious, juicy, healthy and full of nutrients. Your mouth will definitely be watering!
HEALTHY GRILLED SALMON RECIPE
- 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 from a jar)
- Aluminum foil
The preparation of this healthy salmon on the grill will of course require a grill, with charcoal or wood. If you don't have an outdoor grill, don't worry, if you can use the racks of your oven, it will look great too.
- Light the charcoal or wood on the fire so that the flame heats up well and evenly cooks our food.
- 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, bathe each vegetable with two tablespoons of olive oil, add seasonings to taste (except salt) and roll each one in its own aluminum foil wrapper so that they cook independently.
- Optional: We take the second onion and make transversal cuts so that it cooks very well, 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 seasonings. Adding a sweet element to your dish will look great. In addition, with this technique the onion is slightly caramelized and will 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 room, adding olive oil, and other herbs to taste (except salt), and we will cover it completely.
If you wish, you can wrap the piece of salmon in the same aluminum foil or leave it on the grill rack.
- We'll handle everything carefully with a grill tong. Now that we have the salmon cooking, we will add a little salt to taste.
- The salmon will be ready very quickly, from 5 to 10 minutes depending on the flame of your fathom. It will be ideal that you wait until the grilled vegetables are cooked to add the salmon to the breaststroke.
- When the vegetables are tender and cooked, transfer them to a board to chop them into julienne-style strips and add a pinch of salt to taste. Chop the sweet onion separately to incorporate it at the end of the whole.
- Prepare a heatproof tray with the shredded vegetables. Uncover the cooked salmon and put them together. Place pan on rack so all items 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, we open the sweet onion package, chop it into thin strips, and put them on top of the salmon and vegetables. Add lemon to taste and the finely sliced leek.
Your dish will be ready to eat! The aluminum will help the ingredients to cook in their own vapors and it will be very good, but at this moment take advantage of the table over the fire so that they all 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 tributes that help improve heart function, especially recommended to contribute to physical training. They are also known as "good fats" that also attribute vitamin A and D to salmon, which are fat-soluble.
Consuming salmon in your diet will help the growth, maintenance and repair of your body 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 since it is a source of potassium and phosphorus, it will regulate your calcium levels by strengthening your bones, and it will favor your resistance to infections and promote muscle development. It also contains iodine, which will help you to better process food to convert it into energy. Not bad, right?
NUTRITIONAL VALUE OF SALMON (for 100 grams approx.)
- Total fat: 12 g
- Proteins: 18.4 g
- Fibre: 0 g
- Phosphorus: 250mg
- Potassium: 310mg
- Carbohydrates: 0 mg
- Calories: 182 kcal
BENEFITS OF COOKING ON THE GRILL
The main benefit of grilling is that you reduce your fat intake. You will see how during the cooking process of the food, the oils and natural fats it contains fall and drain, reducing the amount of fat.
Cooking on the grill is very easy to do because it involves turning the food over and over on the racks, or as we have indicated, leaving them cooking wrapped in aluminum foil. Because? The best thing to do is not to touch or crush the food too much so that it preserves its natural juices and flavor, letting excess concentrated fat drain naturally.
In addition, meat, poultry and fish, as well as vegetables, better retain their properties when they are cooked directly on the fire in a more natural way, enhancing their flavor.
The taste of grilling is unmatched! Go ahead and replicate this grilled salmon recipe to share with friends and family.