Grilled Salmon with Roasted Vegetables
1.5 pound boneless, skin-on salmon fillet
Heat your grill on high for 10 minutes. Clean grate and rub with oil. Lay salmon, skin side down on grill. Season with your preferred seasonings. Turn heat to medium.
Fish is done when it begins to flake as you lift it in the middle (10-12 minutes.)
If serving 4 ounce portions, this will feed six.
Sat Fat: 1.5g
6-8 cups of any vegetables (This time I used mushrooms, onions, leek, bell peppers and Brussels sprouts.) Clean the vegetables as needed. (Leeks can hold a lot of mud. Cut them in half lengthwise, and rinse completely under running water.) Place in large ziplock bag, add 3 Tablespoons olive oil and your preferred seasoning, and let rest for 15 minutes.
Preheat your oven to 450F. Put vegetable in a 9×13 pan, and place in the oven. Toss veggies every 10 minutes. Veggies will be done in 30 minutes. You are looking for some vegetables to begin browning.
Serves 6-8 in one cup portions
Sat Fat: 0.8g
Speaking of hungry, this was last night’s meal. Two pan-fried salmon patties, with a bit of basil mayo and a Mexican chop salad. With the homemade vinaigrette, the entire meal was 626 calories. I don’t know how much the meal cost, but it is not much. A can of salmon is inexpensive and full of protein and healthy fats. A couple eggs, a bit of onion and some bread crumbs. The salad was made with ingredients that were not needed in recipes from earlier in the week, and just sitting in the fridge. The basil mayo is prepared Hellmann’s and dried herb. I had the meal made, start to finish, in 15 minutes. Inexpensive in time, money and calories.
1 can (14.75 oz.) salmon, drained. (Any type of salmon)
1/4 cup minced onion
1/2 cup panko bread crumbs
2 Tbsp. ketchup
1 Tbsp. lemon juice
Mix together with your hands. It should be wet, but not dripping, and should form into a ball and hold its shape.
Approximately 1/3 cup per patty. Scoop, form into a ball and press flat. Heat a non-stick skilled with a little olive oil. Place patties in skillet on medium for 3-4 minutes per side. Patty should be nicely browned, but still moist inside. Serve with your favorite tartar sauce or this basil mayo.
Nutritional data per patty:
Fat: 7.6 g
Sat Fat: 1.7 g
Chol: 117 mg
Sodium: 401 mg
Carbs: 3.7 g
Fiber: 0.2 g
Protein: 16.6 g
Basil Mayo (1 serving)
2 Tbsp. Hellmann’s low fat mayo
1 tsp. dried basil