The Healthy Grill & the Power of Salmon
When we think of grilling, we often picture heavy burgers or racks of ribs. But for those of us following the Power of 5 lifestyle, the grill is actually one of our best tools for clean cooking. It adds incredible smoky depth to lean proteins without the need for heavy breading or frying. Follow along to learn about the power of salmon!
Why Salmon?
In my cookbooks, I often refer to salmon as a superfood, and for good reason. It is one of the best sources of Omega-3 fatty acids, which are essential for heart health and reducing inflammation. This is even more important when we are active in the summer heat.
The Benefits of the King of Fish
- Brain Power: Those Omega-3s aren’t just for your heart; they help keep your mind sharp and focused.
- High-Quality Protein: Salmon provides the building blocks your muscles need to recover after a day of swimming or gardening.
- Vitamin D: While we get plenty of sun in Florida and other areas, salmon is one of the few natural food sources of Vitamin D, which supports bone health and immune function.
Grilled Salmon pairs beautifully with grilled asparagus and sweet potatoes (cook those on the grill as well) for added health benefits and flavors.
It’s a perfect meal and one of our favorites!
To Healthy Cooking & Eating!
Melissa
Healthy Lifestyle Advocate, Author, Chef
Power of 5 Grilled Salmon with Citrus & Herbs
Ingredients
- 4 6 oz Salmon fillets Wild-caught is preferred for the highest nutrient density
- 2 Tbsp Olive oil
- 1 Tbsp Fresh lemon juice
- 2 cloves Garlic Minced
- 1 tsp Dried oregano or fresh dill
- 1/2 cup Sour cream or plain yogurt May use non-dairy options
- A pinch of sea salt and cracked black pepper
Instructions
- Prep the Grill: Preheat your grill to medium-high (about 375°F to 400°F). Make sure the grates are clean and lightly oiled to prevent sticking.
- Season: Whisk the olive oil, lemon juice, garlic, and herbs in a small bowl. Brush the mixture generously over both sides of the salmon.
- The Sear: Place the salmon on the grill, skin-side down first. Close the lid and cook for about 4–5 minutes.
- The Flip: Carefully flip the fillets and cook for another 3–4 minutes, or until the fish is opaque and flakes easily with a fork.
- Rest: Let the salmon rest for a few minutes before serving to keep the juices locked in.
Notes
Melissa’s Modifications & Serving Options
- The Tropical Twist: Living in Florida, we have access to the best fruit! Top your grilled salmon with a quick salsa of diced mango, red onion, and cilantro for a burst of Vitamin C.
- The Sweat element of the Power of 5 : If you’re looking for a post-workout meal, serve this over a bed of chilled, cooked quinoa mixed with baby spinach.
- Serve over grilled asparagus and sweet potatoes: Don’t forget a dollop, or two of sour cream or plain yogurt with dill!
