Salmon Skewers

Want a quick, easy, and HEALTHY bbq meal? Salmon a lean source of protein, high in omega-3 fatty acids. Omega-3 fatty acids play an important role in heart health.

Since summer is here, we are always looking for new ways to use the BBQ at dinner time. These salmon skewers can be made on the bbq or even in the oven if you do not have one.

Salmon Skewer 2

What you will need: 

  • 1 large salmon fillet (I usually get my salmon from costco.. or you can buy multiple smaller salmon fillets at your local grocery store. However, try to buy a thicker one for easier “skewer-ing”.)
  • 3-4 lemons, slices thinly into large coin shapes.
    Olive oil to drizzle.
  • Whatever spices you may like. I used a touch of paprika, chili powder, cracked ground pepper, cajun, and garlic powder.

Directions:
1. Create your skewers first using double skewers as seen in the picture. In between each salmon piece, place a folded lemon on the skewer.
2. Preheat the barbeque or oven while you begin to spice your skewers.
3. Drizzle the skewers with olive oil and add your desired spices.
4. BBQ or bake your skewers wrapped in tinfoil drizzled with olive oil. This will help to avoid sticking to the grill or loss of salmon.
5. Remove from the grill/oven after ~15-25 minutes. When your fish fillet begins to flake easily when touched with a knife or fork it is cooked and ready!
6. ENJOY!

I love to pair my grilled salmon with grilled asparagus. Especially local fresh Ontario asparagus.

Salmon Skewer1

Food Spotlight on SALMON! What are the benefits?

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Salmon is one of my FAVOURITE foods. I absolutely love grilled salmon for dinner… and what’s not to love? It is delicious and a great source of many nutrients. Salmon is especially abundant in protein, omega-3 fatty acids, and Vitamin D.

In one fillet(~100g) you will get:

  • ~17-20 grams of protein
  • ~13 grams of fat (only 3g of this coming from saturated fat)
  • ~ 320 IU of vitamin D
  • ~200 calories

Salmon is always noticed for its good quality fat content. It contains very little saturated (bad) fats and lots of the GOOD unsaturated fat. It is a substantial source of omega-3 fatty acids. There are three types of omega-3 fatty acids: ALA, DHA, and EPA.

ALA cannot be made in our body’s therefore, it must be consumed in our diet. However, DHA and EPA can be made in very small amounts.

Omega-3 fats are very important to brain, eye, and nerve development and health. 

The healthy fat content also may help reduce your risk of heart disease.

The government currently recommends you to consume fish at least 2 servings a week for the nutritional benefits. I definitely exceed the 2 servings (tuna and salmon are my go-to picks)!

The one caution I want to bring to your attention – if you are pregnant or are feeding fish to your child, you must be extra cautious of fish due to mercury content. Mercury effects the developing brain (small children or the developing neonate in pregnant women). Children that are 1-4 years old should only consume ~75g per month (states Dietitians of Canada) and pregnant mothers should consume no more than 150g per month. The general population is able to consume 150g per week.

This is an example of a healthy balanced dinner — one of my favs! Salmon (protein + fat), pan seared in olive oil (fats), and loads of vegetables/lentils (carbs). YUM!

Cooking tip: I usually keep it simple and cook my salmon brushed with olive oil, pepper + salt. Sometimes I enjoy to make a honey-glazed version by brushing natural honey on top or maple-glazed using maple syrup. All options are delicious and avoid the use of high sodium dressings/flavoured spice mixes 🙂

salmon

Maple Glazed Salmon

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Benefits of salmon: Salmon contains polyunsaturated fats. These fats inclue omega-3 and omega-6 fats. Omega-3 fats are important for proper brain and immune system functioning. Additionally, omega-3 fats aid in brain, nerve, and vision development in young children. Omega-6 fattys acids are also extremely important to our health. Omega-6’s promote immune health, blood clotting, and regulating our genes.

 
Simple, easy, and tasty glaze:
Ingredients
2 tbsp maple syrup
1 tbsp Dijon mustard
1/2 tbsp molasses

Directions:
1. Mix the three ingredients together.
2. Brush onto salmon before cooking.
3. Bake salmon in the oven at 425F for ~10 minutes (until fish flakes easily).

This glaze will be enough to coat 2 fillets.

For more information on fish and omega-3’s visit: dietitiansofcanada.ca or eatrightontario.ca