Melt In Your Mouth Grilled Salmon

Written by Sky Taylor, Diet Bites


The Low Calorie, Low Fat Fish Recipe Ingredients

Our low fat recipe for Grilled Salmon that will fit nicely into your diet plan - a melt in your mouth recipe.

1 Fillet of Salmon
chopped parsley; while fresh works best dried will do just fine, too
sea salt and or garlic salt to suit your personal taste
lemon pepper; this is found in the spice section at the market
2 Tablespoons of melted reduced fat margarine
no calorie butter spray to prevent sticking

How to Prepare Salmon

Coat the salmon with the melted reduced fat margarine, then dust with the lemon pepper, salt and cracked pepper; these 'big three' spices will season the fish excellently. Sometimes, less really is more.

If you wish to grill the salmon, please do - but you can also roast it in the oven or your toaster oven. If that is the case, place the seasoned salmon fillet onto a baking pan that has been sprayed with the non-stick cooking spray.

Place the pan into a toaster oven or a conventional oven at 350 degrees and bake until flaky. Time will vary but it will take about approximately 10 to 15 minutes to prepare the salmon. It should be fork-tender when done.

You can enjoy quite a lot of the salmon for a tiny amount of calories. Three ounces contains less than 200 calories. One salmon fillet is about 14 ounces - and of course, it's best to base the size upon the actual weight of the fish because the size of salmon is not created equal. One salmon fillet that weighs 356 grams contains 734 calories and is a whole lot of fish.

When I went on my final diet and achieved permanent weight loss success going on two decades now, I used to prepare grilled salmon at least once per week. It was something that I looked forward to with great anticipation.

I would always cook a nice batch of sliced button mushrooms and sliced onions to accompany my meal and I would either pan-roast them or place them onto the grill. They are so delicious - and minimal in caloric content.

The following nutrition facts for salmon are based on farmed salmon.

NUTRITION FACTS, SALMON

COOKED, DRY HEAT

RAW STATE

NUTRITION FACTS, SALMON

Units 1/2 fillet 3 oz 1/2 fillet 3 oz
Calories in Cooked Salmon
kcal
367
175
412
177
Protein
g
39.34
18.79
40.43
17.36
Total lipid (fat)
g
21.98
10.50
26.57
11.41
Ash
g
2.05
0.98
2.24
0.96
Carbohydrate
g
0.00
0.00
0.00
0.00
Fiber, total dietary
g
0.0
0.0
0.0
0.0
Minerals
Calcium, Ca
mg
27
13
18
8
Iron, Fe
mg
0.61
0.29
0.67
0.29
Magnesium, Mg
mg
53
26
53
23
Phosphorus, P
mg
449
214
475
204
Potassium, K
mg
684
326
719
309
Sodium, Na
mg
109
52
117
50
Zinc, Zn
mg
0.77
0.37
0.71
0.31
Copper, Cu
mg
0.087
0.042
0.089
0.038
Manganese, Mn
mg
0.028
0.014
0.022
0.009
Selenium, Se
g
73.7
35.2
47.5
20.4
Vitamins
Vitamin C
mg
6.6
3.1
7.7
3.3
Thiamin
mg
0.605
0.289
0.410
0.176
Riboflavin
mg
0.240
0.115
0.307
0.132
Niacin
mg
14.320
6.838
17.171
7.371
Pantothenic acid
mg
2.626
1.254
3.063
1.315
Vitamin B-6
mg
1.152
0.550
1.259
0.541
Vitamin B-12
g
4.98
2.38
6.40
2.75
Lipids
Saturated Fat
g
4.457
2.128
6.039
2.592
Monounsaturated Fat
g
7.889
3.767
7.465
3.204
Polyunsaturated Fat
g
7.878
3.762
7.694
3.303
Cholesterol
mg
112
54
109
47
Amino acids
Tryptophan
g
0.441
0.211
0.414
0.178
Threonine
g
1.725
0.824
1.703
0.731
Isoleucine
g
1.812
0.865
1.917
0.823
Leucine
g
3.197
1.527
3.198
1.373
Lysine
g
3.613
1.725
3.703
1.590
Methionine
g
1.164
0.556
1.239
0.532
Cystine
g
0.422
0.201
0.434
0.186
Phenylalanine
g
1.536
0.734
1.673
0.718
Tyrosine
g
1.328
0.634
1.503
0.645
Valine
g
2.027
0.968
2.192
0.941
Arginine
g
2.353
1.124
2.418
1.038
Histidine
g
1.159
0.553
1.087
0.467
Alanine
g
2.380
1.136
2.517
1.080
Aspartic acid
g
4.028
1.924
4.010
1.721
Glutamic acid
g
5.872
2.804
5.603
2.405
Glycine
g
1.889
0.902
1.901
0.816
Proline
g
1.390
0.664
1.428
0.613
Serine
g
1.606
0.767
1.774
0.762

 

 

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