Salmon is the most frequently consumed fish in the United States, according to the U.S. Department of Agriculture. There are six species of salmon: Atlantic, Chum, Coho, King, otherwise known as Chinook, Pink and Red, or Sockeye. Salmon is rich in protein at about 20 g per 100 mg of fish. It is also a good source of calcium, niacin and omega-3 fatty acids. Although some concerns have arisen regarding risks of consuming environmental contaminants such as Mercury when eating fish, a 2006 report from the Institute of Medicine ranked salmon as low in risk, listing it as a "good choice." Grilling Salmon in olive oil will maximize flavor and enjoyment of this nutritious, delicious dish.
Consider Seasoning
Spices will enhance the flavor of salmon grilled in olive oil. Oregano is an aromatic herb that is often used in both beef and fish dishes. Oregano adds to the antioxidant qualities of salmon. In addition to enhancing flavor, the acid in lemon juice will aid in cooking and add additional antioxidants. Lemon and salmon are complimented well with garlic, which while also an antioxidant, adds a sharper quality to the dish.
Methods of Grilling
Grilling salmon outdoors is quick and easy. Cut the salmon into equal-sized pieces to ensure uniform cooking time for each piece. The salmon should be placed skin side down on the grill to prevent the raw fish from sticking onto the grill. Grill for five to six minutes and then turn the salmon and grill it on the other side for an additional five to six minutes. This method will result in the salmon being slightly undercooked. Cover with foil and let sit for an additional five minutes to finish cooking.
Marinade the Fish
Marinades can be used to tenderize the salmon and enhance the flavor. Mix together 2 tbsp. Dijon mustard, 3 tbsp. soy sauce and 6 tbsp. olive oil. Brush over the fish and let sit for 10 minutes. The aroma of the marinade will complement the salmon.
Grilling Inside
Salmon can be grilled in a hot, preheated grill pan on the stovetop. Cut the salmon uniformly and season as desired. Cook about 10 minutes per side. The fish is done when it is a light pink color and is warm throughout.
Complimentary Side Dishes
Side dishes should be used to round out the meal nutritionally and complement the flavors of the fish. Rice with bacon, carrots or Brussels sprouts add nutrition and a good mixture of flavors. A basic salad with olive oil dressing and fresh tomatoes is a good appetizer.
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