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

Ingredients

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

Instructions

  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

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