Recipe: Grilled Wild Salmon

grilled salmon, salmon

With Father’s Day approaching and fresh wild salmon running and available, I thought I’d grill some. I love fresh wild salmon. Frozen fish is just too dry for me. So I get really happy when fresh wild salmon becomes available. Wild salmon is so loaded with nutrients it is something I can eat several times a week.

Full of EPA and DHA

Salmon is brimming with omega 3 fatty acids (EPA and DHA). These are essential fatty acids which means that they must be eaten — our bodies do not make them. As you probably know, EPA and DHA have healthy anti-inflammatory properties and are very important for healthy cell membranes. Salmon has a unique protein and amino acid composition that makes it very easy to digest. This fish contains short protein molecules called peptides that have anti-inflammatory properties. Salmon also provides significant amounts of the antioxidant amino acid taurine.

Astaxanthin

Other nutrients obtained from wild salmon are vitamin D and astaxanthin. Vitamin D has bone building, anti-cancer and immune protective benefits. Astaxanthin is the powerfully anti-inflammatory, carotenoid-class antioxidant that gives wild salmon its vibrant red-orange color. Salmon is also a very good source of niacin, phosphorus, magnesium and B6.

In one 4 ounce serving of WILD salmon, you can get as much as 2 grams of EPA/DHA. If you eat that twice a week you would not need to take any supplements for these important fatty acids. This omega 3 fat is protective to the heart and brain and protective against other diseases of inflammation such as cardiovascular disease, Alzheimer’s and rheumatoid arthritis. However it is wild salmon, not farmed salmon that provides these vital nutrients.

My favorite way to prepare it is to grill it. It’s very easy, you just have to be careful not to overcook it!

For further information about the differences between farmed and wild salmon see my previous recipe for delicious salmon patties.

Grilled Wild Salmon

Ingredients

Using the sesame oil for cooking is not necessary with fresh wild salmon, however, when you are cooking frozen wild salmon it helps to keep it moist. The roasted walnut oil may be used on fresh or frozen fish after it is cooked to add a little flavor. Walnut oil should NEVER be used for cooking as it is a very delicate omega 3 oil. Add it only after the fish has cooled. The combination of salmon with roasted walnut oil is delicious!

Equipment

  • Outdoor grill

Instructions

  1. Heat the grill to a medium heat (about 300 degrees)
  2. Cut large slices (about 3″ in width) of the fillet, keeping the skin on
  3. With a tablespoon, sprinkle drops of unrefined sesame oil over the fish
  4. Place the pieces skin side down on the grill and cover
  5. Cook for about 7 minutes and check — it should look more cooked than raw when it is ready to turn
  6. Using a spatula, work it between the skin and the fish (it should separate smoothly)
  7. Remove the skin and flip the fish over
  8. Place the skin on a separate plate and continue to turn all the pieces and cover the grill
  9. Cook this side for about 3 — 4 minutes — this side will get grill marks and the pieces will flake off when cooked
  10. Bring platter of fish inside and let cool slightly
  11. Take one to two tablespoons of the roasted walnut oil and spread it over the pieces before serving

This post is linked to: Seasonal Sunday, Savory Sunday, Sugar-Free Sunday, My Meatless Monday, Melt in Mouth Monday, Mangia Monday, Meatless Monday, Midnight Maniac, Monday Mania, Mouthwatering Monday, Weekend Carnival, Tuesday Night Supper Club, Tuesday at the Table, Delectable Tuesday, Made From Scratch Tuesday, Tasty Tuesday, Traditional Tuesday, Tasty Tuesday, Temp my Tummy Tuesday, Grain-Free Tuesday, Tuesday Tasty Tidbits, Tasty Tuesday, Tasty Tuesday parade of Foods, Slightly Indulgent Tuesday, What’s Cooking Wednesday, What’s on the Menu, Gluten-Free Wednesday, Real Food Wednesday, Healthy 2Day Wednesday, What’s Cooking Wednesday, These Chicks Cooked, Foodie Wednesday, Made it on Monday, Full Plate Thursday, Creative Juice Thursday, Frugal Follies, Real Food Weekly, Turning the Table, Simple Lives Thursday, Recipe Swap Thursday, Pennywise Platter, Food Trip Friday, Foodie Friday, Fight Back Friday, Fresh Bites Friday, Fat Camp Friday, Friday Favorites, Friday Potluck, Foodie Friday, Fresh Food Friday, Fun with Food Friday, Friday Food

 

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Leave a Comment

  • Maria @ A Platter of Figs June 12, 2011, 9:34 pm

    Beautiful dish. Salmon is a favorite fish of mine and so jammed packed with nutrients. Happy Meatless Monday!

    Reply
    • Jill June 13, 2011, 6:13 am

      Hi Mara,
      hanks for your comments! Your photos are beautiful!

      Reply
  • Judy@Savoring Today June 13, 2011, 7:59 am

    I always look forward to salmon season, so delicious and nutritionally excellent!

    Reply
    • Jill June 13, 2011, 8:57 am

      Hi Judy,
      Thank you for your comments. I’m sure you have many great ways of cooking wild salmon!

      Reply
  • Amanda-The Sweet Details June 13, 2011, 12:39 pm

    oh yum!! This looks great! Thanks for linking this up to savory sunday!!

    Reply
  • Jill June 13, 2011, 1:51 pm

    Hi Amanda,
    Thanks for your comments!

    Reply
  • Randy June 13, 2011, 2:25 pm

    Thanks for the recipe. I usually eat Blue Fish or Cod, but can not wait to try this. Looks delicious!!

    Reply
    • Jill June 13, 2011, 3:32 pm

      Hi Randy,
      I think you will like this more than blue fish or cod!

      Reply
  • Anthea Goodman June 14, 2011, 6:07 am

    Thanks for this recipe, it sound gorgeous!! I love Salmon and eat it regularly but I didn’t know a lot of this info. Ok, I knew about the Omega 3’s and 6’s but not about all the rest of it. I’ll have to try it grilled like this as usually I eat it marinated in Thai style herbs, which is sooooo good! Yum.

    Anthea

    Reply
    • Jill June 14, 2011, 7:36 am

      Hi Anthea,
      Thanks for your kind words. Your lamb looks delicious!

      Reply
  • Alida June 14, 2011, 3:18 pm

    That salmon looks so yummy!

    Reply
  • Raj @ Flip Cookbook June 14, 2011, 3:31 pm

    Thanks for sharing this at this week’s Sugar Free Sunday!

    I’m still quite a novice at cooking fish – so I’m really interested in learning some tricks. Does cooking the fish (skin side) make it easier to remove the skin than trying to do it when the fish is uncooked?

    Reply
    • Jill June 14, 2011, 7:58 pm

      Hi Raj,
      Absolutely. When the skin is crispy and the flesh is cooked it should separate very easily with a metal spatula. It’s a simple technique that improves as you do it. When fish is raw it is very hard to cut. You need an extremely sharp knife to cut raw fish. Also cooking with the skin on helps preserve the juices and fats in the fish.

      Reply
  • Stash June 14, 2011, 8:11 pm

    That salmon looks perfectly cooked. Great photo.

    Reply
    • Jill June 14, 2011, 9:18 pm

      Hi Stash,
      It was perfectly cooked — just cooked, juicy and tender. Your photos are really great! Do you get the wild turkey eggs from the market in NYC? What do they taste like?

      Reply
      • Stash June 15, 2011, 12:52 am

        They’re like farm fresh chicken eggs on a whole different level. They have a gamier, “wilder” taste. Even the whites (which you would normally not think of as flavorful in any way) have taste.

        Well worth the expense, imho. One dozen sells for about $12, from Quattro’s Game Farm’s stand at Union Square Greenmarket.

        Reply
        • Jill June 15, 2011, 5:55 am

          Hi Stash,
          Thanks for the info. Next time I am in NYC I will check it out — I LOVE the Union Square Farmers Market!

          Reply
  • Diana June 14, 2011, 8:59 pm

    Thanks! I was planning to buy some salmon this week, and I’ll be sure to show this to my hubby when he goes to grill it. We’ve never grilled fish before! I appreciate the grilling tips you gave.

    Reply
    • Jill June 14, 2011, 9:19 pm

      Hi Diana,
      Great! Let me know how it goes!

      Reply
      • Diana June 19, 2011, 11:17 pm

        Loved it!! My husband and brother thought it was good (but they don’t like salmon as much as I do). Hubs said the grilling method worked great, and it was easy to separate the fish from the skin. We actually topped it with some lemon butter dill sauce (just melt butter, mix with lemon juice and dried dill weed) which was delicious! The lemon really contrasted nicely with the salmon, I thought. Thanks again for posting! If only salmon would stay on sale all year round :)

        Reply
        • Jill June 20, 2011, 2:26 am

          Hi Diana,
          Thanks for letting me know! I do wish it were available fresh all year round as well!

          Reply
  • Mrs H June 15, 2011, 1:23 pm

    I never thought about just rubbing it with sesame and walnut oil…what a simple, easy, great idea for grilling salmon (my fav!). Thanks for the inspiration!

    Reply
  • Jill June 15, 2011, 2:23 pm

    HI Mrs H,
    You are very welcome! Your dog is adorable!

    Reply
  • Amy June 16, 2011, 7:09 pm

    Your grilled salmon sounds wonderful and delicious. My dad and I are big fans of salmon. Thanks for the idea of Father’s Day Meal.

    I have a cook book, “On A Stick”, giveaway on my blog. If you haven’t sign up yet, please stop by to enter. Have a wonderful day.

    Amy
    http://utry.it

    Reply
    • Jill June 16, 2011, 8:16 pm

      HI Amy,
      Thanks for your comments!

      Reply
  • christy larsen June 17, 2011, 12:19 am

    this looks fantastic! is it okay to admit that i have to sneak salmon..hubster lived in alaska for 15 years and ate so much freshly caught salmon i can’t even have the color in the house…it gives him the willies :) thank you for sharing this recipe and its wonderful nutritional value with tuesday night supper club.

    Reply
    • Jill June 17, 2011, 10:58 am

      Hi Christie,
      I visited Alaska years ago and I remember in Valdez we walked a long the streets and people were scooping salmon right out of the river in large aluminum bowls! I loved being there and ate a ton of fresh salmon.
      Your strawberries look fabulous and your writing style is great!

      Reply
  • Miz Helen June 17, 2011, 8:57 am

    Hi Jill,
    I just love Wild Salmon, we just can’t get “the real thing” very often, we are so far inland. Your recipe looks great and I sure wish I could have some for dinner. Thank you so much for sharing with Full Plate Thursday and hope to see you next week!
    Miz Helen

    Reply
    • Jill June 17, 2011, 10:58 am

      Hi Miz Helen,
      Thank you for commenting. I hope you can get wild frozen salmon to enjoy.

      Reply
  • cheerful June 17, 2011, 11:13 am

    wow, this is lovely, looks really delicious…thanks for sharing your recipe! wishing you a great weekend! :)

    Reply
    • Jill June 17, 2011, 12:58 pm

      Hi Cheerful,
      Thanks for your comments!

      Reply
  • Jen June 17, 2011, 12:21 pm

    That looks amazing! I love salmon! Thanks for linking up to Made From Scratch Tuesday!

    Reply
    • Jill June 17, 2011, 12:59 pm

      Hi Jen,
      Thanks for your kind words!

      Reply
  • Nicole Feliciano June 18, 2011, 12:32 am

    Good tip about the cooking. Nothing worse than dry salmon off the grill. Thanks so much for sharing on the Momtrends Friday Food LInky

    http://www.momtrends.com/2011/06/national-happy-hour/

    Reply
    • Jill June 18, 2011, 6:59 am

      Hi Nicole,
      Thanks for commenting!

      Reply
  • My Carolina Kitchen June 18, 2011, 6:43 am

    We love salmon in our family too. Your photo is beautiful. I’m visiting from Foodie Friday. I hope you have a wonderful Father’s day weekend. With food like this I know the men in your family will be happy.
    Sam

    Reply
    • Jill June 18, 2011, 7:01 am

      Hi Sam,
      Thanks for your kind words. Your unfried chicken looks awesome!

      Reply
  • KB June 18, 2011, 9:38 pm

    Looks delish!

    We’d love for you to share this recipe with us at
    Simply Delish Saturday

    Reply
  • bonz June 20, 2011, 10:21 pm

    that looks yummy! grabbed your recipe. :) thanks for sharing!

    Reply
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