Grilled salmon

Dietician's Tip

Grilled lemons are a great accompaniment for this dish. Grilling them, cut-side down, alongside the salmon. Grilled lemons have a sweeter, concentrated flavor.

Ingredients

  • 2 fillets (4 ounces each) salmon
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Directions

Heat a grill or cast-iron skillet to medium heat. Spray cooking spray on the cooking surface and on one side of the salmon fillets. Season the sprayed side of the fillets with salt and pepper. Lay the fillets, seasoned-side down, on the cooking surface and cook for about 3 minutes. Turn the fillets 90 degrees and cook for another 3 minutes.

Spray the top of the fillets with cooking spray and flip them over. Cook for about 3 minutes, turn 90 degrees, and cook for another 3 minutes until the fish is cooked through.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 200
Total carbohydrate: 7 g
Cholesterol: 52 mg
Dietary fiber: 1 g
Monounsaturated fat: 4 g
Protein: 19 g
Saturated fat: 2 g
Serving size: 4 ounces
Sodium: 635 mg
Total fat: 10 g

DASH Eating Plan Servings

Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2

Last Updated May 21, 2016


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