Grilled Salmon
Grilled Salmon provides 24g protein and 290 calories per serving, offering a moderate-protein, lower-calorie fish option for balanced meal building. Quick stovetop preparation yields 3 servings, ideal for smaller batches or supplementing other proteins throughout the week. Use to round out meals targeting 150-180g daily protein without overcomplicating prep.
Ingredients
- •Salmon(340g)
- •Lemon(100g)
- •Vegetable oil(15g)
- •1 tsp sea salt ($0.02)
- •½ Tsp Black Pepper (Freshly Cracked, $0.05)
Instructions
- 1Pat the salmon dry with paper towels and cut the lemon in half lengthwise.
- 2Heat a large skillet or grill pan over medium-high heat for 2–3 minutes until very hot.
- 3Brush the salmon skin side and flesh side with vegetable oil, then season both sides generously with salt and pepper.
- 4Place the salmon skin side down in the hot skillet and cook for 5–6 minutes over medium-high heat until the skin is crispy and golden brown and the flesh is opaque halfway up the side.
- 5Flip the salmon flesh side down and cook for 3–4 minutes more until the internal temperature reaches 145°F at the thickest part; simultaneously place the lemon halves cut side down in the pan and cook for 2–3 minutes until caramelized and golden.
- 6Remove the salmon and lemon from the heat and let the salmon rest for 2 minutes while carryover cooking completes.
- 7Divide the salmon and lemon evenly into 3 airtight containers while still warm, then cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
290
calories
24g
protein
20g
fat
- Carbohydrates
- 3g
- Saturated fat
- 0.8g
- Sodium
- 0 mg
- Dietary fiber
- 0.0g
3 servings per batch · ~5g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Grilled Salmon have per serving?
Each serving contains 0g of protein and 44 calories with 5g fat and 0g carbs. This appears to be a side or starter component rather than a complete protein-based meal.
How long does Grilled Salmon take to prepare?
This is a quick prep recipe that cooks on the stovetop in just minutes. With 3 servings per batch, you can round out multiple meals with minimal prep time.
Can Grilled Salmon work for my meal prep?
With 0g protein per serving, this salmon should be paired with dedicated protein sources like chicken, beef, or protein powder to meet your daily targets. Use it as a complementary component in a larger meal structure.
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