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One of the reasons I like to make dinner for my family every night is to help them eat right and make good food choices. Choosing to serve lots of produce, cooking with healthier fats and reducing refined sugars are all ways I can help my family make food choices that are better for them. This recipe for spicy grilled salmon fillets uses a fresh, spicy marinade to add flavor and taste to a salmon dinner that is delicious and good for you. This quick and easy grilled salmon dinner will inspire you to fire up the grill this summer! The spicy salmon marinade includes Mazola® Corn Oil because a clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.
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Simple Food Swaps
Serving food that is good for you doesn’t have to be complicated and time consuming! For this spicy grilled salmon recipe, I made a few simple swaps, which improve the recipe almost effortlessly. Here are the swaps I made:
- I used Mazola Corn Oil in the marinade.
- I used low sodium soy sauce in the marinade.
- I bought wild caught salmon instead of farm raised salmon.
Spicy Grilled Salmon Marinade
The marinade for this grilled salmon recipe takes only about five minutes to put together. First, I juiced a lime and then minced some garlic and ginger. Then, I combined the corn oil, fresh lime juice, low sodium soy sauce, hot sauce, honey, garlic and ginger in a small bowl and stirred it.
I poured the marinade over the wild salmon fillets in a shallow container. The salmon needs to marinate for anywhere from 30 minutes to 8 hours. So it is easy to put this recipe together early in the day and then be ready to grill when it is time for dinner. Flip the salmon so the skin side of is on top in the marinade and the salmon absorbs lots of flavor.
Grilling the Salmon
When it was dinner time, I heated up the grill to a low/medium heat and sprinkled a little bit of salt and pepper on top of the salmon fillets. I don’t have a grill basket for fish, but salmon is a firm enough fish that it can go directly on the grill. There is enough corn oil in the marinade that you don’t need to oil the grill rack.
I put the salmon skin side down on the grill, shut the cover and let it grill for about 7 minutes. Then, I flipped it over so it could finish cooking and the top side would brown up a little bit. My salmon fillet was done after about 10 minutes of total grilling time.
Of course, your grilling time could vary based on how thick your salmon is and how hot your grill gets. The best way to tell if salmon is done is to test the internal temperature with an instant read meat thermometer. Salmon is done when it is around 140 degrees F internally. It is also done if it flakes easily with a fork.
Mazola Corn Oil Advantages
There are a number of advantages to using corn oil. It is an all-purpose, cholesterol free cooking oil that you can use for more than just marinating meats for the grill. Baking, grilling, sautéing and stir frying are all easy to do with Mazola Corn Oil. I like the neutral taste of the oil, which lets the natural flavor of the food stand out, especially in baking. And the high smoke point of the oil (450 degrees F) makes it perfect for stir fries that are cooked at high heat or for searing meat. Many other commonly used cooking oils have a lower smoke point, and exceeding that smoke point can negatively affect the food’s flavor and nutritional value.
Choosing Quality Fats
The current Dietary Guidelines no longer emphasize a “low-fat” diet, but instead recommend choosing quality “good” fats. Replacing saturated fats with unsaturated fats and polyunsaturated fats is more important than trying to eliminate all the fat in your diet. According to the USDA, corn oil has more than five times the amount of polyunsaturated fats compared to olive oil.
Choosing quality fats is also the main reason for choosing to grill wild caught salmon instead of farm raised salmon. Wild caught salmon has about half as much fat content as farm raised salmon. And farm raised salmon has about 20% more saturated fat. So choosing the right cooking oil and the right kind of fish helps make this a meal I can feel good about serving to my family.
What to Serve with Grilled Salmon
I served this grilled salmon with some fresh zucchini and summer squash from the farmer’s market. I also added some extra lime slices. This recipe is so quick and easy that it just needs one or two simple sides like rice, grilled garlic scapes or a green salad that will enhance the flavor but let the salmon shine as the star of the recipe.
The marinade made this salmon just a bit spicy. You can taste the spiciness from the hot sauce, but the salmon is not overwhelmingly hot by any means. If you really want it to be spicy, you can add even more hot sauce!
I usually serve fish with lemon, but I loved the difference I got by using lime in this recipe. I squeezed out the extra lime slices onto the salmon and it made it even tastier. Lime gives you the citrus taste that goes so well with fish, but it tastes fresh and different.
So this summer, make some fresh and easy marinades for all your summer grilling. Visit Mazola and get more summer recipe ideas!
- 2 Tablespoons Mazola® Corn Oil
- 1 lime
- 2 Tablespoons low sodium soy sauce
- 2 Tablespoons hot sauce
- 1 Tablespoon honey
- 1 clove garlic
- 1 inch piece ginger
- 1 ½ pounds salmon fillets
- Salt and pepper to taste
- Juice the lime.
- Mince the garlic and grate the ginger.
- In a small bowl, combine the corn oil, juice of one lime, soy sauce, hot sauce, honey, minced garlic and grated ginger.
- Put the salmon fillets in a flat dish and pour the marinade over the top. Make sure the fillets are skin side up so the marinade can soak in.
- Refrigerate for 30 minutes to 8 hours.
- Sprinkle the fillets with salt and pepper if desired.
- Grill the salmon on a grill set on low. Put the salmon skin side down if you aren’t using a grill basket for the fish. Cook for about 10 minutes, flipping after 7 minutes.
- The salmon is done when it reaches an internal temperature of 140 degrees F or flakes easily with a fork.
- Let the fish rest for about 5 minutes before serving.
Amount Per Serving: Calories: 441Total Fat: 28gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 107mgSodium: 629mgCarbohydrates: 7gFiber: 1gSugar: 5gProtein: 39g
Nutrition facts are estimates.