Dill & Mint Marinated Salmon - Cook For Your Life- anti-cancer recipes

Dill & Mint Marinated Salmon

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 13 ingredients
I’ve always loved mint, and once I realized that dill was ‘aneth’ the herb I’d loved so much with salmon in France, I was more than happy. Dill and salmon were meant to go...

Ingredients


  • 24 ounces salmon, cut into 6 ounce portions
  • ½ cup extra virgin olive oil
  • ¼ cup lemon juice
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 1 scallion, sliced
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon salt

Mint Yogurt Sauce 

  • 1 cup plain low-fat yogurt
  • ¼ cup olive oil
  • ½ cup mint, chopped
  • ¼ cup dill, chopped

 

Nutrition Facts

Calories

763 cals

Fat

65 g

Saturated Fat

12 g

Polyunsaturated Fat

11 g

Monounsaturated Fat

36 g

Carbohydrates

7 g

Sugar

5 g

Fiber

1 g

Protein

39 g

Sodium

713 mg

Directions

  1. Place portions of salmon into a baking dish, large enough to fit the fish in a single layer
  2. In a small bowl, mix the olive oil, lemon juice, dill, mint, scallion, salt, and pepper together until combined. Rub the marinade evenly over the pieces of fish. Wrap with plastic wrap and refrigerate for at least 1 hour.
  3. Preheat grill.
  4. Place the fish carefully on the grill, flesh side down. Cook until the fish lifts easily from the grill. That is when it''s ready to flip. Do not force it off the grill if it is sticking. Give it another minute and it will come off easily. Flip the fish to the skin side and depending on thickness, cook for about 5 -8 minutes or until the fish is flaky and cooked through.
  5. Refrigerate until ready to serve with salmon.

Chef Tips

A rough rule of thumb for grilling fish is 10 minutes total per inch of thickness. That means if your salmon steak or fillet is 1” thick at the thickest point – you should cook it 5 minutes a side. If you cook it longer on one side so that it lifts easily, it won’t need to cook so long on the other.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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