Posted in: MarchRecipe of the Month: Mediterranean-style Grilled Salmon

Dietician's tip: Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute halibut, cod, sea bass, or any other whitefish, and the calorie values are similar.

SERVES 4

Ingredients

4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 tablespoon minced garlic
2 tablespoons lemon juice
4 salmon fillets, each 5 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler.

In a small bowl, combine the basil, parsley, minced garlic, and lemon juice.

Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture.

Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on a small section of household aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of knife and an instant-read thermometer inserted into the thickest part reads 145° F (about 4 minutes longer).

Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

Serving size: 1 fillet

Calories 196 Cholesterol 77 mg
Protein 28 g Sodium 117 mg
Carbohydrates 3 g Fiber 1 g
Total fat 9 g Potassium 747 mg
Saturated fat 1.5 g Calcium 37 mg
Monounsaturated fat 3.5 g

Contact Us

Submit
  • PhysicalPhysical
    • Educating your employees about their health risks and health care options will empower them to make small but effective changes in their lifestyles. These simple changes will decrease their risk factors while increasing their personal satisfaction and productivity—and dramatically lower your health care costs.
      more | contact
  • FinancialFinancial
    • By focusing on employee financial wellness, you can ensure your employees make smart decisions to build financial security now and for their futures. Your employees will have access to supportive resources on 401(k) savings, health savings accounts, employee stock ownership opportunities, and personal finance courses.
      more | contact
  • PersonalPersonal
    • Develop healthy, well-rested employees by helping them find the proper balance between work and home life. We provide your employees with a trusted, comprehensive Employee Assistance Program and help you implement effective incentive strategies for Earned Time Off/Paid Time Off benefits based on your employees’ needs.
      more | contact
  • ProfessionalProfessional
    • Engaged and dedicated employees are essential for meeting your business goals efficiently. Total Well-Being provides you with effective professional development resources, to increase employee engagement and ensure your employees are motivated to secure the success of your company.
      more | contact