The grilled salmon is a light and tasty fish second course that requires easy and quick cooking.
Salmon, with its tender and tasty meat, lends itself to the preparation of exquisite dishes; it is rich in protein and fats, especially from the omega 3 group, so you can cook it without adding oil during cooking.
I buy it fresh, defrosted, or frozen from the freezer section.
Grilled cooking, without adding oil, is among the methods indicated in our prediabetes food scheme.
It preserves the taste of fish without weighing it down.
You can use:
– grill – grooved large grill plate in petravera;
– grill – grooved large grill plate in petravera with parchment paper;
– non-stick pan;
– stone pot with glass lid.
For more even grilling, I prefer steaks to fillets.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill, Plate, Stove
- Cuisine: Italian
Ingredients
- 2 steaks salmon (weight according to dietary scheme)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (in slices)
Suggested Tools
- Grill or plate
- 1 Pan with lid preferably glass
Preparation
It is advisable to use salmon steaks that do not release water during cooking, so:
– fresh salmon steaks;
– defrosted or well-thawed salmon steaks.Rinse the salmon steaks under running water and pat the residual water with kitchen paper towels: they must be very dry.
Whether fresh, defrosted, or thawed, remove the salmon steaks from the fridge at least half an hour before cooking.
Pat them further with kitchen paper towels.Let’s proceed with the cooking.
On a grill – grooved plate
Heat the surface well.
Lay the salmon steaks.
Once ready, the steaks detach on their own, turn them gently and finish cooking.
Classic stripe browning.On a grill – grooved plate with parchment paper
Heat the surface well.
Cut a piece of parchment paper to the size of the surface – it should not overhang the edges as it could burn.
Lay the parchment paper on the surface.
Lay the salmon steaks on the parchment paper.
Cook for 3-4 minutes per side depending on thickness and desired degree of doneness.
The use of parchment paper allows you to turn the fish steaks more often without drying them out and greatly facilitates grill cleaning.In a non-stick pan
Heat the non-stick pan well.
Arrange the salmon steaks in the hot non-stick pan.
Once ready, the steaks detach on their own, turn them gently and finish cooking.
Even browning.In a stone pot with glass lid
Heat the surface well.
Lay the salmon steaks.
Cover with a lid.
Once ready, the steaks detach on their own, turn them gently and finish cooking with the lid on.
Even browning, soft and juicy meat thanks to covered cooking.Plate it.
Season with coarse salt and grind the pepper, add chopped parsley and drizzle with extra virgin olive oil.Serve with lemon slices.
Your grilled salmon is ready.
Enjoy your meal!
The grilled fish is an easy second course to balance with preferably whole carbohydrates [bread, pasta or rice] and vegetables to compose a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
If there is any leftover, you can store it in the refrigerator, closed in an airtight container.
You can consume it the next day, after heating it in the oven or a non-stick pan or cold in a salad.
FAQ (Questions and Answers)
How long should the grill, plate, pan, or pot be heated?
Heat the surface for at least 3 minutes; it should be scorching.
How do you prevent salmon from sticking to the grill?
Avoid turning the salmon steaks too soon.
Once ready, the steaks detach on their own.How long should salmon stay on the grill?
From 4 to 5 minutes per side depending on the thickness of the steak.
Is it safe to eat salmon steak pink in the center?
A full cooking is preferable.
Slightly pink in the center but not raw.
Soft but not raw.Can I use frozen salmon?
Yes, but it must be completely thawed and patted dry.
Excess water ruins the cooking.Can I cook it in the oven instead of the plate?
Oven cooking without oil:
– is among the methods indicated in our prediabetes food scheme;
– is an alternative to grilling;
moreover, with oven cooking, the fish smell in the house is less pronounced than with grilling.
You can read the recipe by clicking on the following link: oven-baked salmon.
