Grilled Salmon with Lemon Sauce is a light and flavorful dish that highlights the natural taste of salmon. The lemon sauce adds a refreshing and tangy twist, making it an ideal choice for a healthy and quick meal. This dish is rich in omega-3 fatty acids, which support heart health and brain function. Salmon also provides high-quality protein, essential for muscle repair, while lemon juice boosts vitamin C intake, enhancing immune function. Together, they create a nutritious option that is both satisfying and beneficial for overall well-being.
This recipe embodies the classic combination of salmon and lemon, a pairing popular in various cuisines for centuries. The simplicity of the ingredients allows the rich flavor of the salmon to shine, while the lemon provides a bright contrast. Originating from Mediterranean influences, this method of grilling fish with citrus and herbs has become a staple in modern healthy eating.
Ingredients:
- Salmon fillets
- Lemon juice
- Olive oil
- Minced garlic
- Salt
- Black pepper
Instructions:
1. Preheat your oven to 180°C (350°F).
2. Brush the salmon fillets with olive oil.
3. Sprinkle lemon juice, minced garlic, salt, and black pepper over the fillets.
4. Place the salmon on a baking sheet and grill in the oven for 15-20 minutes, or until cooked through.
Nutrition Value:
1. Salmon fillets
- Calories: 206 kcal (per 100g)
- Carbohydrates: 0 g
- Protein: 22 g
- Fat: 13 g
- Sodium: 50 mg
- Cholesterol: 63 mg
- Vitamins: High in vitamin D and B12
- Minerals: Rich in omega-3 fatty acids, selenium, and iodine
- Nutritional benefit: Provides high-quality protein, essential fatty acids, and vitamins important for heart health and immune function.
2. Lemon juice
- Calories: 22 kcal (per 100g)
- Carbohydrates: 6.9 g
- Protein: 0.4 g
- Fat: 0.2 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional benefit: Boosts the immune system with vitamin C, aids in digestion, and adds flavor with minimal calories.
3. Olive oil
- Calories: 884 kcal (per 100g)
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 100 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: Provides small amounts of potassium and calcium
- Nutritional benefit: Rich in monounsaturated fats, supports heart health, and provides antioxidant properties.
4. Minced garlic
- Calories: 149 kcal (per 100g)
- Carbohydrates: 33 g
- Protein: 6.4 g
- Fat: 0.5 g
- Sodium: 17 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamins B6 and C
- Minerals: Rich in manganese, calcium, and iron
- Nutritional benefit: Offers antioxidant and anti-inflammatory properties, supports immune health, and adds flavor with minimal calories.
5. Salt
- Calories: 0 kcal (per 100g)
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 38,758 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Contains sodium
- Nutritional benefit: Enhances flavor, but should be used in moderation to avoid excessive sodium intake which can lead to high blood pressure.
6. Black pepper
- Calories: 251 kcal (per 100g)
- Carbohydrates: 64 g
- Protein: 10 g
- Fat: 3.3 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamins A, K, and small amounts of B vitamins
- Minerals: Rich in iron, calcium, and potassium
- Nutritional benefit: Contains piperine, which may aid in digestion and enhance nutrient absorption, while providing a flavorful kick with minimal calories.
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