A 5 oz fillet of Atlantic Grilled Salmon contains only 250 calories, 13.8g Fat, 0g Carbs and 43.2g Protein. It is also an excellent source of Omega-3 Fatty Acids.
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1side fresh salmon, boned but skin on (about 3 pounds)
3 Tbspmustard, whole grain preferred (or dijon)
2 Tbsplight soy sauce (optional)
6 Tbspolive oil, extra virgin
1/2 tspminced garlic (optional)
How to Make Grilled Salmon
- Choose salmon fillets or steak that are about one inch thick and preferably with the skin on. Assuming salmon is not frozen, brush skin side with EVOO.
If you don't use an oil spray in the can, the easiest way to lightly oil the grill rack is to dip a paper towel in vegetable oil and using tongs, rub the towel on the grill to lightly coat it.
Salmon is meaty enough to not fall through the grill rack, but if you prefer, you can wrap the rack in heavy-duty aluminum foil for extra protection. If you use foil, be sure to oil the foil before putting your fish on it. You can also use a special two-sided grilling basket which is extremely handy for this type of grilling, but once again be sure to oil it before use.
If using charcoal grill, Light charcoal briquettes, otherwise, turn on propane gas and close lid to allow heat temperature to reach 325 degrees.
TIP: Preheat the grill to medium-high. If you have a charcoal grill, the coals should be bright red and any flames should have subsided before you place your fish on the grill. If you have a gas grill, set the temperature between 300 and 325 degrees F. The best way to tell if your grill is the right temperature is to hold your hand about 4” above the grill rack, if you can hold you hand in this position for 4 to 5 seconds, the grill is medium hot. If you need to move it away sooner, the temperature is too high and you’ll need to turn your grill down.
- While the grill is heating, lay the salmon skin side down on a cutting board (Optional: cut it crosswise into 4 equal pieces). Whisk together the soy sauce, 1 Tbsp. olive oil, optional dijon (instead of whole gran) mustard, and garlic in a small bowl. Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.
- Discard the marinade the fish was sitting in
Preferred next step: Brush/Dab on whole grain mustard.
- Place the salmon skin side down on the hot grill. Cook the fish until it’s opaque, turning it only once during cooking. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes.
There’s no need to close the grill. Set a timer; don’t mess with the salmon until the timer goes off. Be close by so you can remove it promptly and be sure that you DO NOT OVERCOOK it.
The salmon will be slightly raw in the center but continues to cook as it rests for 10 minutes.
Gently press on the fillet, if it’s squishy, it’s not done. Put it back on the grill for a minute or so. If the fillet is firm with a little give, it’s medium rare, which is the recommended doneness for salmon.
Wrap in foil if not serving immediately.
- Transfer the fish to a flat plate, skin side down, and spoon the reserved half of marinade on top. Remove the skin and serve warm, at room temperature, or chilled.