Broiled Salmon Filet
This simple preparation of salmon provides a standard by which you can cook other oily fishes as well. Alternate toppings may be used, such as fruit salsas or herb dressings, but the basic lemon wedge squeezed over top is best to bring out the delicious flavor of a wild-caught salmon.
serves: 1 prep and cook time: 15 minutes
1 -4 oz. salmon filet (salmon steaks are okay too)
Salt and pepper
Lemon wedges
Set oven temperature to broil. Place the salmon, skin side down, on a piece of foil on a pan suitable for broiling. Season the fish lightly with salt and pepper. Cook until fish flakes at thickest part when prodded with a fork. For a ½-1 inch thick filet that is about 3 inches from the heat source, the cooking time is about 5-10 minutes and you don’t need to turn the fish. The skin often sticks to the foil, so this makes for easy clean-up. Carefully lift up the salmon leaving the skin behind. Plate the salmon and serve with lemon wedges.
Calories offered are approximately 245 calories.
You can use the same foil technique for the outdoor barbecue. Place your salmon skin-side down on a piece of foil. Squeeze lemon juice over the fish and season with salt and pepper. You may use other herbs or spices as you wish. Fold up the foil around the fish and seal it to enclose the fish. Place on a hot barbecue grill and cook for about 10 minutes. Wait until it cools slightly before opening the foil packet. Enjoy your salmon!
Menu Suggestion:
4 ounce salmon filet seasoned with salt and pepper,
broiled, lemon juice squeezed over top
1 cup cucumber slices, sprinkled with rice vinegar
1 cup cucumber slices, sprinkled with rice vinegar
and seasoned with salt and pepper
5 asparagus spears, grilled or steamed, seasoned
½ cup carrot coins sauteed with 1 teaspoon olive oil
5 asparagus spears, grilled or steamed, seasoned
½ cup carrot coins sauteed with 1 teaspoon olive oil
and gresh garlic, broth added to pan if needed
½ cup steamed brown rice or
½ cup steamed brown rice or
½ cup steamed sliced new potatoes
Calorie count: 430 calories
- Kim Fielding
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