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RECIPE

Mediterranean-style grilled salmon


SERVES 4

Ingredients
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 tablespoon minced garlic
2 tablespoons lemon juice
4 salmon fillets, each 5 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon
Mediterranean-style grilled salmon
Dietitian's Tip:

You may substitute swordfish, halibut, sea bass or any other whitefish, and the calorie values are similar.


Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the herb-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer).

Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

Nutritional Analysis (per serving)
Calories 214
Protein 28 g
Total carbohydrate 3 g
Total fat 10 g
Saturated fat 1 g
Monounsaturated fat 3 g
Cholesterol 78 mg
Sodium 143 mg
Dietary fiber 1 g
Trans fat 0 g
Total sugars 0.5 g
Added sugars 0 g

Mayo Clinic Healthy Weight Pyramid Servings
Protein & dairy 2

Source: MayoClinic.org

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