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Running On Food: Summer Salmon on the Grill

Posted Aug 12 2009 10:08pm

This article is part of a new series on Nutrition for Runners.  Heatherfrom the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.


Running on food Running on Food: Summer Salmon on the Grill

Over the weekend I finally took advantage of the Charcoal grill hanging out in the back yard. Cool summer evenings and grilling definitely go hand-in-hand; I like to get creative with flavors, herbs, meats, and veggies! This time around we went with Salmon – a great source of protein and healthy omega-3 fats!

On SalmonRecipes.Net I found this great combination – Orange, Lemon and Dill Grilled Salmon  - and made a few of my own adjustments…..

Zest and Juice of 1 orange and 1 lemon 
2 tbsp Olive Oil 
Salt & Pepper to taste 
4 Salmon filets (~ 1 lb) 
1 tbsp fresh Dill (could substitute basil, or other herb of choice)

Blend/whisk together the dill, fruit zest/juice, and olive oil. Cover the filets in the citrus marinade and let sit for 1-2 hours. Sprinkle with salt & pepper to taste, and grill for 15-20 minutes (turn and continue to season as needed/desired).

((This recipe could also be altered if you are Broiling/baking the fish – rub in oil, place orange and lemon slices in a foil packet with the Salmon and season with salt & pepper to taste))

*TIPS* for Grilling Salmon:

Always preheat the grill! 
Brush oil on the grill prior to grilling (to prevent sticking) 
Cook for approximately 10 minutes per inch of thickness 
Always start with Skin-side-UP 
If you are using a gas grill – set the temperature to 300-325*


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