Cooking salmon fillets on your George Foreman Grill or any other electric indoor grill or panini press is not only easy, but also a healthy way to prepare this nutritious fish. With just a few ingredients, you can create delicious grilled salmon that is slightly fatty, firm, and flakes with a fork. Unlike whitefish such as cod or haddock, salmon has a more distinct flavor that is not as aggressive as mackerel or herring.
Salmon is often considered a superfood due to its low calorie content and high nutrient density. Packed with heart-healthy omega-3 fatty acids, protein, and various vitamins and minerals, it is an excellent choice for a healthy diet. Moreover, salmon is carbohydrate-free, making it a versatile option for those watching their carb intake. For every 3-ounce serving of cooked wild-caught salmon, you can enjoy approximately 155 calories, 21.6 grams of protein, 6.9 grams of fat, and a slew of vitamins and minerals including potassium, phosphorus, magnesium, niacin, folate, selenium, and vitamin B12.
The benefits of eating grilled salmon go beyond its nutritional profile. Regular consumption of salmon can improve cardiovascular health, enhance bone and skin health, boost brain function, and even support better eyesight.
When it comes to choosing the right type of salmon for grilling, there are a few options to consider. The most common types are Atlantic and Pacific salmon, which include Coho, Sockeye, King, and Chinook. Each variety has its own unique characteristics, such as differences in flesh density and color. King salmon fillets, for example, are orange-colored and have a softer flesh, while Sockeye salmon boasts a deeper red flesh that is denser.
You can find both wild-caught and farm-raised salmon in the market. While wild-caught salmon is preferred, it can be more expensive than its farm-raised counterpart. However, it is important to note that not all farm-raised salmon is created equal. Some farms feed their salmon low-quality fish meal and plant-based nutrients in overcrowded conditions, resulting in flesh that does not develop the rich orange or red color that we associate with salmon. In order to achieve the desired color, some harvesters and processors resort to adding food coloring to the flesh. On the other hand, there are farmers who raise their salmon sustainably and responsibly, providing them with ample space to swim and feeding them organic vegetation and higher quality fish from their natural environments. Opting for responsibly sourced farm-raised salmon can be a good alternative when wild-caught salmon is not available or is too costly.
When buying whole salmon, look for clear eyes and a clean, fresh smell. For fillets, ensure that the flesh springs back when touched, the color is consistent, and there is no overpowering fishy smell. Aim for salmon fillets that are approximately 4 to 6 ounces and 3/4 inch in thickness.
Now that you have your fresh fish, let’s explore two delicious recipes to prepare grilled salmon. The first recipe is for easy herbed grilled salmon, while the second is for grilled teriyaki salmon fillets.
Easy Herbed Grilled Salmon
- 4 – 4 to 6 oz salmon fillets, skin removed
- 3 TBS extra virgin olive oil (EVOO)
- 3 TBS chopped fresh herbs (basil, thyme, dill, or a combination)
- 1-1/2 TBS fresh lemon juice
- 2 cloves garlic minced (optional)
- 1/2 tsp sea salt
- 1/2 tsp freshly ground pepper
Total time: 14 min – Prep time: 10 min – Cook time: 4 min – Serves: 4 people – Author: Jason
- In a small bowl, whisk together the EVOO, herbs, lemon juice, garlic, salt, and pepper.
- Rinse the salmon under cold water and pat it dry with paper towels. Place the fillets on a large plate and coat both sides with the oil and herb mixture. Set the salmon aside while you preheat your George Foreman contact grill.
- Preheat the grill for approximately 5 minutes with the top closed. Place the salmon on the grill, close the top, and cook for 3 to 5 minutes. The internal temperature of the fish should be 145°F.
- Serve the salmon with your favorite sides. Grilled corn on the cob or grilled corn salsa makes a delicious accompaniment.
Grilled Teriyaki Salmon Fillets
- 4 – 4 to 6 oz salmon fillets, skin removed
- 1/2 cup coconut aminos*
- 1/4 cup maple syrup or honey
- 3 TBS apple cider vinegar, preferably unfiltered
- 2 cloves pressed garlic
- 1 tsp ground ginger
- A pinch of red pepper flakes
- Coconut oil or EVOO for grilling
*You can substitute soy sauce, tamari, or liquid aminos.
Total time: 13 min + 30 minutes marinating – Prep time: 5 min – Cook time: 8 min – Serves: 4 people
- In a small bowl or measuring cup, whisk together the aminos, syrup, vinegar, garlic, ginger, and red pepper flakes.
- Rinse the salmon under cold water and pat it dry with paper towels. Place the fillets in a glass baking dish or a large sealable plastic bag. Pour half of the teriyaki sauce over the salmon and ensure that it gets coated well. Set the salmon aside for 30 minutes.
- Place the remaining teriyaki marinade in a small sauce pot and bring it to a boil over high heat. Reduce the heat to low and allow the sauce to thicken to a syrup consistency while you grill the fish.
- Preheat the grill for approximately 5 minutes with the top closed. Brush the oil on both grill plates. Place the salmon on the grill, close the top, and cook for 3 to 5 minutes. The internal temperature of the fish should be 145°F.
- Serve the salmon with the reduced teriyaki sauce brushed or drizzled over the top to glaze the fillets. Pair it with your favorite sides. Grilled, semi-ripe plantains or tostones complement teriyaki fish perfectly.
Enjoy your flavorful and healthy grilled salmon! For more recipes and culinary inspiration, visit Ekilove.