Grilled Spice-Rubbed Salmon

Try to have fish at least once or twice a week for some heart healthy fats. Save yourself some time and mix up a large batch of the spice blend so you'll have some on hand for other dishes.

Prep Time: 20 minutes Cooking Time: 15 minutes

Nutrition Facts

Serving Size: 1 (4-ounce) piece of salmon

  • Calories 190
  • Carbohydrate 2 g
  • Protein 23 g
  • Fat 9 g
  • Saturated Fat 1.9 g
  • Sugars 2 g
  • Dietary Fiber 1 g
  • Cholesterol 65 mg
  • Sodium 230 mg

This Recipe Serves 4


1 pound skin-on wild salmon, cut into 4 (4-ounce) pieces
1 teaspoon extra-virgin olive oil
1/4 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon fennel seeds
1/2 teaspoon freshly grated lime zest
1 tablespoon red wine vinegar
1 teaspoon honey
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 tablespoon finely chopped fresh oregano
4 lime wedges


  1. Preheat an outdoor grill or grill pan to medium-high.
  2. Brush the salmon pieces with the olive oil and season all over with the salt and pepper. Set aside.
  3. n a small bowl, combine the fennel seeds (rub them in the palms of your hands first to release their oils), lime zest, vinegar, honey, cumin, paprika, and oregano to create a paste. Brush the spice mixture generously over the flesh of the salmon, then place the salmon flesh-side up in an airtight container and let it marinade in the refrigerator for 15 minutes.
  4. 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.
  5. Remove salmon from the grill and serve with lime wedges (for squeezing over the fish).

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 3 Lean Protein, 1 Fat

From Whole Cooking and Nutrition by Katie Cavuto

Find More Recipes

Healthy Recipes for Spring

This month features recipes from Whole Cooking and Nutrition by Katie Cavuto. Take a look at this One Day Meal Plan to see how you can include superfoods into every bite!

Read More

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.