Last night as I was preparing dinner and wondering what recipe I should blog about today, and it dawned on me, “Hey, why not post this healthy recipe for Lemon Soy Salmon.” There’s a side of me that tends to think that a good recipe needs to have lots of ingredients, or a special one, to make it a good recipe, when that’s really not the case. In fact, this is one of those recipes that I appreciate all the more for its simplicity. Other than salt, it has only five ingredients: salmon, olive oil, lemon juice, soy, and garlic. So, it’s easy to put together; it’s easy to cook on the grill; and, it’s very enjoyable to eat.
I don’t eat sushi because I don’t want to risk getting the parasite anisakis, from undercooked, or raw fish. In my post for perfectly cooked salmon, I spoke about the need to cook fish to an internal temperature of 145° in order to kill the parasite, but according to the FDA you can also kill the parasite by freezing at -4° for seven days. So, now instead of grilling the fish to 145°, I cook it to 142° or 143°. I feel that when you cook a salmon filet to the higher temperature it tends to dry the fish too much. My family and I really enjoy the flavor and texture more by cooking it to 142° and because it was previously frozen, I don’t have to worry about the parasite.
You can use a bi-metallic thermometer or a thermister to check the internal temperature.
I use the bi-metallic type and I stick it horizontally through the fish (see picture below) to check the temperature.
Make sure that you insert the whole length of the stem into the fish. Enjoy this delicious, healthy, and easy recipe!
Prep Time: 10 minutes to pre-heat grill, 3 minutes to prep salmon
Cook Time: 8 minutes
3, 6-ounce, pre-frozen salmon filets
1-½ to 2 tablespoons olive oil
2 tablespoons low-sodium soy sauce (If using regular soy, don’t salt the fish.)
1-½ tablespoons minced garlic
For Dipping Sauce:
1 tablespoon lite soy
1 tablespoon lemon juice
1. Wash the fish filets and put them on a plate. Very lightly salt the filets, and then pour the 2 tablespoons soy sauce over them. Flip the filets in the soy to make sure they are well seasoned with the sauce.
2. Rub the garlic into the filets, and then rub a little olive oil in. Let the filets marinate will you heat the grill. Now, turn on the grill and let it pre-heat on high for 10 minutes, or until it is hot. You want to heat the grill to high to cook fish. If it is on low the fish will not sear, and then it is likely to get stuck to the grill and fall apart.
3. When the grill is hot, scrape then grill to clean it, and then use your tongs to hold a lightly oiled paper towel and wipe the grill with it.
4. Put the salmon filets face-down at a 45° angle. Let the salmon cook about 2 minutes and then turn the fish to 180° angle. It should now be at a 45° angle, but facing the other direction. Cook about another 2 minutes.
5. Remove the fish with a spatula, and oil the grill again. Flip the salmon and let it finish cooking on the second side, about another 4 minutes. Check the temperature with the thermometer. I like it at 142°. If you don’t have a thermometer, use a fork or knife to lift a layer of meat to check for doneness.
To Serve – Garnish with lemon wedges, and serve with the dipping sauce (optional).
This recipe is posted at Slightly Indulgent Tuesday