Grilled Spice-Rubbed Salmon

Salmon is a superb choice for one of your two recommended servings of fish each week, especially because it’s a great source of omega-3 fatty acids, known to help lower cholesterol (reducing the chance of heart disease). Here’s a 190-calorie recipe that’s high in protein (23 g), and low in fat (9 g), with (bonus!) a zesty rub that you can also use for other types of fish or chicken.

 

(Serves 4)

Ingredients:

1 pound skin-on wild salmon, cut into 4 (4-ounce) pieces

1 tsp. extra-virgin olive oil

1/4 tsp. fine sea salt

1/4 tsp. freshly ground black pepper

1/2 tsp. fennel seeds

1/2 tsp. freshly grated lime zest

1 tsp. red wine vinegar

1 tsp. honey

1 tsp. ground cumin

1 tsp. smoked paprika

1 tbsp. finely chopped fresh oregano

4 lime wedges

 

Preheat an outdoor grill or grill pan to medium-high. Brush the salmon pieces with olive oil, and season with salt and pepper. Set aside. In a small bowl, combine the fennel seeds (rub them in the palms of your hands first to release their oils), cumin, honey, lime zest, oregano, paprika, and vinegar to create a paste. Brush the spice mixture generously over the flesh of the salmon, then put the salmon flesh-side up in an airtight container to let it marinate in the refrigerator for 15 minutes. Place the salmon skin-side up on an oiled grill or grill rack. Cover and cook until the edges begin to turn pink (about 6 minutes). Flip salmon and cook for another 3-5 minutes, or until it reaches your desired doneness. Remove salmon from the grill, and serve with lime wedges (for squeezing over the fish).

Recipe adapted from www.diabetes.org

 

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