• Mediterranean-style grilled salmon

    By Mayo Clinic Staff

    Dietitian’s tip:
    You may substitute swordfish, halibut, sea bass or any other whitefish, and the calorie values are similar.
    Number of servings 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

    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 theĀ salmonĀ and place on warmed plates.
    Garnish with green olives and lemon slices.

    Nutritional analysis per serving Serving size: 1 fillet (about 4 ounces cooked)
    Calories214 Total fat10 g Saturated fat 1 g Trans fat 0 g
    Monounsaturated fat 3 Cholesterol78 mg Sodium 143 mg Total carbohydrate3 g
    Dietary fiber1 g Total sugars0.5 g Added sugars 0 g Protein 28 g