High-Protein Grilled Salmon
Per serving (1 fillet, about 6 oz raw)
How I calculate this → Calculate your protein target →
I grill salmon skin-side down for almost the entire cook, which protects the delicate flesh from the direct flame and makes it far easier to lift cleanly off the grates without it falling apart. I only flip it in the last minute or two, just long enough to mark the top. Oiling the grates well before the fish goes on matters more here than with most proteins, since salmon is one of the easier things to lose to sticking.
Why you'll love this
- 30g of protein per serving straight off the grill
- Ready in under 20 minutes
- Skin-side down the whole time keeps it from falling apart on the grates
Recipe
High-Protein Grilled Salmon
Ingredients
Instructions
- Heat the grill to medium-high and oil the grates well.
- Pat the salmon fillets dry. Rub with olive oil, garlic, lemon juice, salt, and pepper.
- Place the fillets skin-side down on the grill. Cover and cook for 7 to 8 minutes without flipping.
- Carefully flip and cook for 1 to 2 minutes more, until the salmon flakes easily with a fork.
- Serve with the lemon slices.
Equipment
- Grill
Notes
- I oil the grates before the fish goes on, not just the fish itself. Salmon is one of the easier proteins to lose to sticking, and well-oiled grates make the difference between a clean release and torn skin.
- I only flip it once, near the very end. Cooking it skin-side down for most of the time protects the flesh from the direct flame and holds the fillet together.
Nutrition (per serving)
| Calories | 313 |
|---|---|
| Protein | 30g |
| Carbs | 0g |
| Fat | 20g |
| Fiber | 0g |
Storage
Refrigerate leftovers in an airtight container for up to 2 days. Reheat gently, covered, or eat cold flaked over a salad the next day.
FAQ
Do I need to remove the skin first?
No. Cooking it skin-side down protects the fish and makes it much easier to lift off the grates in one piece. Remove the skin after cooking if you don’t want to eat it.
How do I keep salmon from sticking to the grill?
Oil the grates well before the fish goes on, and don’t try to move it too early. It releases naturally once a crust has formed; forcing it before that tears the skin.
Can I use frozen salmon?
Thaw it first for even cooking. Cooking from frozen tends to leave the outside overdone before the center catches up.
Looking for more seafood dinners: the grilled shrimp skewers are a faster option for the same grill session.