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