Herb-grilled salmon is a delicious and nutritious dish that combines the rich flavor of salmon with fresh herbs. It’s perfect for any occasion, simple to prepare, and packed with health benefits.
Ingredients:
- Salmon fillet
- olive oil
- Garlic
- Rosemary
- Thyme
- lemon
Nutrients:
The table below provides an estimated breakdown of the nutritional content per 1 serving of Herb-Grilled Salmon (including the side of broccoli):
| Nutrient | Amount per Serving | Health Impact |
|---|---|---|
| Calories | 460-500 kcal | Provides balanced energy with healthy fats. |
| Protein | 45-50g | High-protein meal that supports muscle maintenance. |
| Fat | 25-30g | Mostly from heart-healthy omega-3 fatty acids. |
| Saturated Fat | 5-7g | Moderate amount; contributes to fullness. |
| Carbohydrates | 10-15g | Mainly from the broccoli side. |
| Fiber | 3-5g | Supports digestion and gut health. |
| Sugar | 2-4g | Naturally occurring in vegetables. |
| Sodium | 600-800mg | Moderate level; can be reduced by requesting less seasoning. |
| Cholesterol | 90-110mg | Comes naturally from salmon. |
Notes: Gluten Sensitive
Nutritional Benefits of Herb-Grilled Salmon
- Rich in Omega-3 Fatty Acids: Supports heart health, brain function, and inflammation reduction.
- High in Protein: Keeps you full longer and supports muscle repair.
- Low in Carbs: Great option for low-carb and keto-friendly diets.
- Packed with Essential Vitamins & Minerals:
- Vitamin D (supports bone and immune health).
- Vitamin B12 (essential for energy and brain function).
- Potassium (helps regulate blood pressure).
Considerations & Healthier Alternatives
While this dish is already one of the healthiest options at Olive Garden, you can make slight adjustments to enhance its nutritional profile:
- Request less butter or oil for a lower-fat option.
- Swap broccoli for a side salad for extra fiber and vitamins.
- Ask for light seasoning if watching sodium intake.
Herb-grilled salmon is an excellent choice for those seeking a delicious, nutrient-dense, and heart-healthy meal at Olive Garden. With its rich flavors and lean protein, it’s a satisfying dish that fits into a variety of balanced diets!
Herb-Grilled Salmon Health Benefits
Salmon is rich in omega-3 fatty acids, which are great for heart health and reducing inflammation. It’s also a high-protein food that supports muscle growth. Fresh herbs like rosemary, thyme, and parsley add antioxidants, vitamins, and anti-inflammatory benefits.
Serving Suggestions
Pair Herb-Grilled Salmon with roasted vegetables, a green salad, or quinoa for a well-rounded meal. A crisp white wine like Sauvignon Blanc pairs well with this dish.
Conclusion
Herb-grilled salmon is a quick, healthy, and flavorful option for any meal. Its rich taste and nutritional benefits make it a must-try for seafood lovers. Try it at your next dinner—it’s sure to impress!
Frequently Asked Questions (FAQs)
1. How long should I grill salmon?
- Grill salmon for about 4-6 minutes per side, depending on the thickness of the fillet. The fish is done when it easily flakes with a fork and turns opaque in the center.
2. Can I use frozen salmon for this recipe?
- Yes, you can use frozen salmon. Just be sure to thaw it completely before grilling for the best texture and flavor.
3. What herbs can I use for Herb-Grilled Salmon?
- You can use a variety of fresh herbs, but rosemary, thyme, and parsley are the most commonly used. Feel free to experiment with dill or basil for different flavors!
4. Can I make this recipe in the oven instead of grilling?
- Yes, you can bake the salmon in a preheated oven at 400°F (200°C) for about 12-15 minutes, or until it flakes easily with a fork.
5. Is Herb-Grilled Salmon suitable for a low-carb diet?
- Yes! Herb-grilled salmon is low in carbohydrates and high in healthy fats and protein, making it perfect for low-carb or keto diets.
6. What are some good side dishes to serve with Herb Grilled Salmon?
- Herb Grilled Salmon pairs well with roasted vegetables, quinoa, a green salad, or mashed potatoes. For a lighter meal, you can serve it with steamed asparagus or a side of rice.
7. Can I prepare the marinade ahead of time?
- Yes, you can prepare the marinade up to 24 hours in advance. Store it in the refrigerator and add it to the salmon when ready to cook.
8. What if I don’t have fresh herbs? Can I use dried herbs?
- You can substitute dried herbs, but use about one-third of the amount called for in the recipe. Fresh herbs provide a more vibrant flavor, but dried herbs can still work.
9. How can I store leftover Herb Grilled Salmon?
- Leftover salmon can be stored in an airtight container in the fridge for up to 2-3 days. Reheat it gently in the oven or microwave to avoid drying it out.
10. Is this recipe safe for people with fish allergies?
- No, this recipe contains salmon, which is a common allergen. It’s not suitable for individuals with fish allergies.