Grilled Salmon with Pan-roasted Potatoes

Here’s a healthy meal that is high in nutrients and easy to prepare.  Salmon is one of the best sources of omega-3 fatty acids, which support a whole host of body systems.  A few of their key roles include: lubricating the intestines, reducing inflammation, keeping the skin soft, and supporting brain function.  When paired with high-fibre potatoes and detoxifying broccoli, you have a well-balanced and nutrient-rich meal.

Start with the potatoes:

  • 4 potatoes scrubbed and cubed (you can use halved baby potatoes if you prefer)
  • ½ cup chopped onion
  • 1-2 Tbsp. olive oil
  • Salt and pepper
  1.  Add potatoes and a olive oil to a non-stick pan and cook covered over medium heat
  2. After about 5-7 minutes of cooking, add a half cup of chopped onion to the pan and put the lid back on
  3. Cook for about 15 minutes, stirring frequently, adding a bit more olive oil if the pan starts to dry out
  4. Take the lid off for the last 5 minutes or so to crisp up the potatoes and add salt and pepper to taste (test with a fork to ensure done-ness)

TIP: these potatoes are delicious reheated for breakfast

While the potatoes are cooking prepare the salmon:Grilled salmon

  • 4 wild caught salmon filets
  • Olive oil
  • Lemon wedges
  • Optional: 2 Tbsp. mayonnaise, 1 Tbsp. grainy Dijon mustard
  1.  Rinse and pat dry salmon filets (or more if you would like leftovers)
  2. Brush with olive oil and sprinkle with salt and pepper (do this just before grilling)
  3. Brush the grids on the bbq with olive oil and preheat on high
  4. Grill salmon about 7- 8 minutes (2 minutes per side turning 3 times for ¾” filets)
  5. Douse with lemon and serve with extra wedges on the side

If you have a really nice piece of salmon, it’s delicious as is.  If you prefer a little more flavour, mix 2 tablespoons of mayonnaise with 1 tablespoon of grainy Dijon mustard and brush on before grilling.

TIP: leftover salmon makes a wonderful addition to a salad the next day.  For kids (or husbands who think salads are for girls), mix salmon with a mixture of mashed avocado and mayonnaise and serve with cucumber and lettuce on whole grain bread.

For the broccoli:Grilled salmon recipe

Steam a half a head of broccoli for about 3 minutes and squeeze some lemon on after cooking.  Try for a full cup per adult (equivalent to two servings of vegetables).

TIP:  if you take a few pieces of broccoli out just as they turn bright green, they make a good snack the next day.  I’m admittedly not a huge fan of raw vegetables (unless they are doused in some sort of dip) but blanching them this way makes the florets much more palatable without the fatty dips.



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