Grilling is one of the many joys of summer. Not only does grilling infuse food with a delicious smoky flavor, but it can be a lower-calorie way of preparing food. The downside to grilling is that cooking meats at high heat can create Advanced Glycation End Products (AGEs).
That’s not to say that you shouldn’t grill at all. In fact, there are some foods that can be both healthy and delicious on the grill. Easy, healthy salmon recipes are ideal. They require less cooking time, can be cooked at lower heat levels than, say, steak, and salmon goes well with acidic marinades; all of these things are associated with lowering the amount of AGEs in food, according to research published in Journal of the American Dietetic Association.
Why is salmon healthy? Salmon is rich in anti-inflammatory omega 3 fatty acids. They help protect skin from sun damage and improve skin barrier function, keeping skin hydrated. Salmon is also high in protein, vitamin B12, potassium and vitamin D. Whenever possible, choose wild-caught salmon, which is believed to be more nutritious than farm-raised salmon.
This Grilled Salmon Kabobs Recipe is hearty enough to stand on its own, but healthy sides for salmon include grains like farro, quinoa and brown rice. Pair this nutritious meal with a crisp white wine—or a robust red like Pinot Noir for an extra dose of antioxidants.
Ingredients
- 4 (6-oz. each) skinless-boneless wild salmon fillets, boneless, skinless chicken breasts, or bricks of firm tofu, cut into chunks
- 4 large white mushrooms
- 1 medium zucchini sliced
- 1 large red bell pepper seeded and quartered
- 1 large onion peeled and quartered
- salt
- freshly ground black pepper
12 skewers
Note: If using wooden skewers soak in water for at least an hour, so they don’t scorch on grill.
Garnishes
- lime slices
- rosemary sprigs
Basting sauce
- 1/3 cup chopped shallots
- 1/3 cup extra virgin olive oil
- 2 tablespoons Dijon mustard
- 3 tablespoons fresh lemon juice
- 2 tablespoons chopped fresh thyme
- 1 tablespoon grated lemon zest (use organic lemons to avoid the pesticide residues that accumulate in citrus rinds)
- Freshly ground sea salt and black pepper to taste
Preparation
- Wash mushrooms; remove and discard stems. Wash peppers and remove seeds.
- Thread vegetables onto skewers. Cook on grill over medium heat for about 10 minutes, turning occasionally and basting with marinade. Grilled veggie kabobs make the perfect accompaniment to our savory skewered salmon, chicken or tofu
- Rinse the fish, chicken or tofu and pat dry. Cut into large cubes suitable for skewering.
- Place the salmon cubes in a shallow baking dish and sprinkle with freshly grated sea salt and pepper.
- Place the marinade ingredients in a small bowl and whisk together until blended.
- Pour the marinade over the fish and marinate for at least 10 minutes.
- Lace the salmon, chicken or tofu onto the skewers and broil (or grill) for 5 minutes, turning once.
- While the fish (et al) is cooking, pour the marinade in a small saucepan and heat it over medium heat.
To serve
Divide the fish among 4 serving plates and spoon some of the heated marinade over each. Garnish each plate with a few lime slices and a sprig of fresh rosemary and serve.
Makes 4 servings