Recipes for health: Grilled salmon and vegetables

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Reviewed by Kim Fry & Kimberly Smith, HRM health educators

Who cares if the temperature gets up to 105 degrees in the middle of the day? Let’s get outside and grill!

But it doesn’t have to be hamburgers and hot dogs. In fact, even if you’re trying to watch your weight, you can grill up a feast that won’t threaten your waistline.

ADC’s Kim Fry and Kimberly Smith recently broke out the grill to try out marinated salmon and vegetables on the grill.

For this recipe you will need:

Ingredients

  • 1 salmon filet
  • Prepared marinade
  • (We used a store-bought orange teriyaki marinade)
  • Your favorite vegetables
  • (We used portabella mushrooms, bell pepper, sweet potatoes, onion and cherry tomatoes are great choices)
  • Your favorite spices and herbs
  • (We used garlic powder, pepper, roasted cumin and dried tarragon)
  • Olive oil
  • Fat-free cooking spray

Equipment

  • A heated grill
  • Skewers
  • Rimmed baked sheet or grilling pan
  • Tongs
  • Spatula
  • Oven or grilling mitt
  • Bowls
  • Cutting board
  • Sharp knives

Vegetables can be prepared on a pan or on skewers. The choice is yours!

Instructions

  1. In a bowl, coat the salmon with the marinade – enough to cover. Set aside.
  2. While the salmon is marinating, cut vegetables into large, but even-sized chunks.
  3. For kabobs, brush a small amount of olive oil onto wooden skewers to prevent sticking. Spear vegetable pieces onto skewers, leaving a handle at one end for grasping.
  4. Vegetables can also be roasted on a pan. In a bowl, toss the vegetables with about 1 tsp of olive oil, spices and/or herbs to taste. Spread vegetables in an even layer on a grill pan or rimmed baking sheet, coated with cooking spray. Leave enough room on the sheet for the salmon.
  5. Place skewers and pan on the grill.  Remove salmon from the marinade and place on grill pan.  Cover and cook for approximately 20 minutes ( it may need more or less time depending on the thickness of your salmon). Turn skewers and flip vegetables on pan after about 10 minutes. Check for doneness by flaking the salmon with a fork.  If it flakes, your fish is done.  Wetness is a good sign, you don’t want your salmon overdone and dried out.
  6. Remove from grill. Serve and enjoy!

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