Easy Grilled Salmon with Lemon Sauce – Healthy & Delicious

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.