The best of summer: Grilled Salmon and Mediterranean Vegetable Salad

Tomatoes-NiceThere’s no better time of year to prepare this dish from my book, The Enlightened Eater’s Whole Foods Guide.

For  maximum taste in this easy yet delicious  combo, use a good quality olive oil and balsamic vinegar.  The grilled vegetables make a saucy and tasty accompaniment to the salmon. And to top it off, there’s plenty of  nutritional perks.

A fruity extra virgin olive oil along with the vegetables will provide an assortment of antioxidants while the salmon supplies omega-3-fatty acids  with their anti-inflammatory effects.

l

Grilled Salmon and  Mediterranean Vegetable Salad

Serves 4

4 6-oz. (150 g)  salmon fillets
2 tbsp  (25 mL) extra virgin olive oil
3 tbsp (45 mL) balsamic vinegar
Salt and freshly ground pepper
1 red pepper,  cut into 1/3-inch (1-cm) strips
3 medium or 2 large tomatoes,  cut into 1/3-inch (1-cm) slices
1 medium red onion,  cut into 1/3-inch (1-cm) slices
Vegetable oil cooking spray
1/2 cup (125 mL) chopped  fresh basil

Prepare barbecue racks by brushing lightly with vegetable oil or by spraying with vegetable oil cooking spray. Preheat  the barbecue. In a dish, mix together 1 tablespoon (15 mL) olive oil and  (15 mL)  balsamic vinegar. Add salmon fillets and coat with mixture.  Sprinkle with salt and freshly ground pepper.  Allow to marinate for 10 minutes.

Place vegetables on a platter and spray  with vegetable oil cooking spray. Place on the grill, sprayed side down. Grill for about 3 to 4 minutes or until grill marks are evident. Turn over and grill another 3 to 4 minutes. Remove from the grill and place in a medium bowl. Add remaining tablespoon (15 mL) olive oil, 2 tablespoons (25 mL) balsamic vinegar and chopped   basil. Toss to coat taking care to separate onions into single rings; season to taste with salt and freshly ground pepper.  Set aside.

Place salmon skin side up on barbecue racks. Grill for 3-4 minutes. Using a spatula, turn the salmon and grill another 4 – 5 minutes or until cooked through.

Place grilled vegetable salad on plates and top with salmon; serve immediately.

Per serving nutritional information:
Calories: 288
Protein:   31 grams
Fat:  13 grams
Saturated Fat: 2 grams
Carbohydrate: 10 grams
Dietary Fibre: 2 grams
Sodium: 175 milligrams

l

Do you grill fish on your barbecue? What’s your favourite way to prepare it?

Tags: , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: