Grilled Salmon with Mediterranean Vegetables
Omega-3 rich dinner packed with colour and flavour
Grilled Salmon with Mediterranean Vegetables
Heart-healthy grilled salmon with vibrant Mediterranean vegetables, rich in omega-3 and antioxidants. Created by registered nutritionist Harman Bajwa.
Nutrition per serving
Nutritionist’s Note
I find this plate ideal for clients aiming to lose weight while preserving lean muscle, as the 180 g salmon fillet delivers 27 g of high‑quality protein and 2 g of long‑chain omega‑3s that support satiety and metabolic health. The tablespoon of extra‑virgin olive oil supplies monounsaturated fat to keep you feeling full, and the lemon zest, juice and garlic boost flavour without adding calories, while the cherry tomatoes and courgette contribute fibre, vitamin C and antioxidants for a modest 12 g of carbs per serving. I usually suggest it for evening meals when a balanced, heart‑friendly dinner is needed without compromising calorie goals.
Ingredients
- 2 salmon fillets, skinless (180g each)
- 1 tbsp extra-virgin olive oil
- 1 tsp lemon zest
- 1 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1 tsp dried oregano
- 150g cherry tomatoes, halved
- 100g courgette, sliced into half-moons
- 80g red pepper, diced
- 50g red onion, thinly sliced
- 30g Kalamata olives, pitted and halved
- 1 tbsp capers, rinsed
- 1 tbsp fresh parsley, chopped
- Salt and black pepper to taste
Method
- Preheat the grill to medium-high (200°C). In a small bowl, combine olive oil, lemon zest, lemon juice, garlic, oregano, salt and pepper.
- Brush both sides of the salmon fillets with the mixture and set aside while you prepare the vegetables.
- Toss the cherry tomatoes, courgette, red pepper, red onion, olives and capers with a drizzle of olive oil, salt and pepper on a baking tray.
- Roast the vegetables for 10-12 minutes until tender-crisp, then place the salmon under the grill for 4-5 minutes per side until opaque and flaking easily.
- Plate the salmon topped with the roasted vegetables, garnish with fresh parsley and a squeeze of lemon juice.
- Serve immediately with a side of wholegrain couscous or quinoa for a complete heart-healthy meal.
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Storage
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven at 160°C to avoid drying the fish.
Tips
- Use a food thermometer to ensure salmon reaches 63°C for safety without overcooking.
- Add a handful of baby spinach to the vegetables before roasting for extra iron and fibre.
- Wild salmon has higher omega-3 levels than farmed – look for sustainably sourced options.
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