Healthy Hints

Don't be fooled by the high fat content of this fish dish. The omega-3 fats boast benefits for cardiovascular and cognitive health. Eating 1-2 servings of omega 3 fish a week can help you stock up on "good" fats. Pair this dish with brown rice or a freshly-tossed salad to make the grilled fillets into a hearty, nourishing meal.  

Ingredients

Ingredients

6 pieces of food grade cedar plank

6 fillets salmon (140g /5oz per fillet) 

3 tsp extra virgin olive oil

1½ tsp ginger paste

1½ tsp garlic paste

1 large lemon

1 small bunch fresh dill 

1½ tsp crushed red chili

1½ tsp garlic & herb mix (see below)

1½ tsp – fresh coarsely ground black pepper

1 small orange

Garlic & Herb Mix:

4 tbsp garlic powder

2 tbsp sea salt

1 tbsp brown sugar

1 tbsp dried parsley

1 tsp lemon pepper

What does this chart mean?

  • Calories328kcal
  • Protein34.8g
  • Fat19.8g
  • Saturated fat3.7g
  • Trans fat0.0g
  • Cholesterol85.0mg
  • Carbohydrate2.5g
  • Sugars (Total)0.1g
  • Fibre0.9g
  • Sodium83.08mg
  • Salt1.0g
  • Iron1.5mg
  • Vitamin A23.1RAE
  • Vitamin C9.5mg
  • Vitamin D10.1mcg
  • Vitamin B127.1mcg
  • Potassium697.7mg

Directions

  1. Soak the cedar planks in hot water for 1-2 hours.
  2. Rinse the salmon fillets with cold water and pat dry.
  3. In a small bowl, mix the oil together with the ginger and garlic pastes.
  4. Add the juice and zest of half of the lemon. 
  5. Take 3-4 sprigs of dill and finely chop them. Add this to the mixture together with the red chili.
  6. Place the salmon fillets into a large dish.
  7. Add the mixture on to the salmon and evenly spread across the fillets.
  8. To make the the garlic and herb mix, place all the ingredients into a small jar and mix thoroughly. 
  9. Sprinkle on a ¼ teaspoon of the garlic and herb mix onto each fillet toether with the black pepper. Lightly pat down to push it into the salmon.
  10. Cut the remaining lemon and the orange into slices, then into halves. 
  11. Place one piece of lemon and orange onto each of the salmon fillets.
  12. Cover and put in fridge for 1-2 hours.
  13. Remove the salmon from the fridge and leave out for about 1 hour to let it get to room temperature.
  14. Remove cedar planks from the water.
  15. Turn on grill and set it up for in-direct heat/cooking, you want a temperature of about 180°C / 350°F with the lid closed.
  16. Add a few sprigs of dill onto each cedar plank and then the salmon fillet on top. Place the planks with the salmon on the grill on the in-direct side. Close the lid.
  17. Cook the salmon for 10-15 minutes. You can also check using a food themometer - the internal temperature should be 60°C / 140°F
  18. Remove the salmon from the grill, cover with foil and let it rest for 3-5 minutes before serving.

 

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