Wessel Best Recipes

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 the salmon 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