Heart Healthy Grilled or Baked Salmon

Valerie Simpson • National Minority Spokesperson, Singer/Songwriter


Heart Healthy Grilled or Baked Salmon

"There are plenty of ways to enjoy salmon...this is a simple, quick and easy recipe that tastes great everytime!

Ingredients

  • 3 lbs salmon fillet
  • dried dill
  • garlic powder
  • small dash of Jane's Crazy Salt or Morton's "No Salt"
  • 1 Tbsp fat-free mayonnaise
  • Optional: sprigs of fresh lovage

Preparation

  1. Pre-heat charcoal grill or if using an oven, pre-heat to 450 degrees.
  2. Lay flat a length of Heavy Duty Aluminum Foil, long enough to extend 5 inches beyond each end of the salmon fillet. Form a "pan" by rolling up all 4 sides of the foil to make the sides of the "pan". Spraying the foil with a non-stick spray will make it easier to slice and serve.
  3. Sprinkle the salmon with dill, garlic powder, and very lightly with seasoned salt or salt substitute.
  4. Spread 1 Tbsp fat-free mayo to keep salmon moist while cooking at these high temps.
  5. If you have fresh lovage, lay it across the salmon.
  6. If using the oven, cooking time is approx. 15 to 17 minutes, depending on thickness of fish.
  7. If grilling, it takes from 20 to 30 minutes, depending on thickness of fish and whether or not your grill has a lid. (Using a lid cooks the fish faster.)
  8. Before cutting and serving the salmon, remove the lovage, if using.

Makes 8 servings

Nutritional Analysis (per serving)

Each 6 ounce serving contains:

  • 290 calories
  • 37 g. protein
  • Fewer than 2 g. carbohydrates
  • 15 g. fat
  • 47% calories from fat, but only 8% calories from saturated fat
  • 18 mg. calcium