Grilled salmon teriyaki with cucumber salad

Gluten Free
Dairy Free
Health score
47%
Grilled salmon teriyaki with cucumber salad
30 min.
4
339kcal

Suggestions


If you're looking for a delicious and healthy meal that can satisfy your cravings while still being light on calories, look no further than this Grilled Salmon Teriyaki with Cucumber Salad! Perfectly cooked salmon fillets, marinated in a rich teriyaki glaze made from a blend of soy sauce, mirin, golden sugar, and aromatic ginger and garlic, will make your taste buds dance. This mouthwatering dish is not only gluten-free and dairy-free, but it's also ready in just 30 minutes, making it an ideal choice for a quick lunch or a satisfying dinner.

To complement the succulent salmon, we've created a refreshing cucumber salad that's both crunchy and tangy. The salad is dressed with a simple mixture of rice wine vinegar, soy sauce, and toasted sesame seeds, elevating the dish without overpowering the star of the meal. The cooling cucumber contrast beautifully with the bold flavors of the teriyaki salmon, making every bite a delightful experience.

With only 339 calories per serving, this main dish is a wonderful option for anyone seeking a nutritious meal that doesn't skimp on flavor. Whether you're hosting a dinner party or simply treating yourself to a delightful lunch, this grilled salmon teriyaki paired with cucumber salad is sure to impress. So fire up your grill, and get ready to enjoy a heart-healthy meal that's as beautiful as it is delicious!

Ingredients

  • tbsp unrefined sunflower oil 
  • tbsp soya sauce 
  • tbsp sherry dry
  • tbsp brown sugar 
  • piece ginger fresh finely grated peeled
  •  garlic clove crushed
  • fillet salmon boneless skinless frozen
  • small cucumber 
  • tbsp rice vinegar 
  • tbsp soya sauce 
  • 0.5 tsp brown sugar 
  • tbsp sesame seed toasted

Equipment

  • bowl
  • sauce pan
  • baking pan
  • grill
  • peeler

Directions

  1. Heat the grill to high and brush a sturdy baking tray with oil. In a large bowl, mix the soy, mirin, sugar, ginger and garlic together until the sugar has dissolved, then toss the frozen salmon in the soy mix until coated. Tip the remaining marinade into a small saucepan and bring to a simmer.
  2. Place the tray about 4in away from the heat, then grill for 20 mins.
  3. Brush the fish every few mins with the simmering marinade until cooked through and glazed. If the fillets are thick, you may need to turn them on their sides so they cook evenly.
  4. Remove from the grill. Simmer the marinade until sticky, then pour it over the cooked salmon.
  5. For the cucumber salad, use a swivel blade peeler to peel the cucumber into slices. Make the dressing by mixing the vinegar with the soy sauce, sugar and sesame seeds. Toss the cucumber with the dressing and serve with the salmon and boiled rice.

Nutrition Facts

Calories339kcal
Protein46.83%
Fat43.75%
Carbs9.42%

Properties

Glycemic Index
47.5
Glycemic Load
0.63
Inflammation Score
-5
Nutrition Score
27.256087095841%

Flavonoids

Malvidin
0.01mg
Catechin
0.14mg
Epicatechin
0.1mg
Hesperetin
0.08mg
Naringenin
0.07mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:338.77kcal
16.94%
Fat:15.51g
23.86%
Saturated Fat:2.18g
13.64%
Carbohydrates:7.52g
2.51%
Net Carbohydrates:6.69g
2.43%
Sugar:4.54g
5.04%
Cholesterol:93.5mg
31.17%
Sodium:1586.5mg
68.98%
Alcohol:1.93g
100%
Alcohol %:0.9%
100%
Protein:37.34g
74.68%
Selenium:63.38µg
90.55%
Vitamin B12:5.41µg
90.1%
Vitamin B6:1.51mg
75.73%
Vitamin B3:14.59mg
72.96%
Vitamin B2:0.71mg
41.62%
Phosphorus:404.1mg
40.41%
Vitamin B5:3.05mg
30.52%
Copper:0.59mg
29.62%
Vitamin B1:0.43mg
28.97%
Potassium:985.68mg
28.16%
Magnesium:76.08mg
19.02%
Manganese:0.3mg
15.07%
Iron:2.53mg
14.05%
Folate:55.53µg
13.88%
Zinc:1.49mg
9.95%
Vitamin E:1.46mg
9.74%
Calcium:61mg
6.1%
Fiber:0.82g
3.3%
Vitamin K:3.14µg
2.99%
Vitamin C:1.82mg
2.21%
Vitamin A:96.78IU
1.94%