Grilled Salmon with Quick Blueberry Pan Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Salmon with Quick Blueberry Pan Sauce
40 min.
4
373kcal

Suggestions


If you're looking for a meal that's both delicious and nutritious, this Grilled Salmon with Quick Blueberry Pan Sauce is the perfect dish to try. Packed with healthy fats, protein, and bursting with the vibrant flavors of fresh blueberries, this recipe is a feast for both your taste buds and your body. The sweet and tangy blueberry sauce, combined with the smoky grilled salmon, creates a mouthwatering contrast that's sure to satisfy any craving.

Not only is this dish gluten-free and dairy-free, but it's also incredibly easy to prepare. In just 40 minutes, you can have a hearty and wholesome meal on the table. The blend of balsamic vinegar, fresh mint, and a hint of allspice gives the sauce a unique depth, making it the perfect accompaniment to the rich, tender salmon fillets. Whether you're cooking for yourself or preparing dinner for friends and family, this dish is guaranteed to impress.

Ideal for lunch or dinner, this recipe is as versatile as it is healthy. The light yet filling combination of salmon and a vibrant blueberry sauce is a fantastic way to enjoy a balanced meal without sacrificing flavor. With only 373 calories per serving, it's a guilt-free choice that doesn't compromise on taste. Give this dish a try, and you'll quickly see why it's a favorite for health-conscious foodies!

Ingredients

  • tablespoon balsamic vinegar 
  • cup blueberries fresh
  • 0.3 teaspoon kosher salt for seasoning
  • tablespoons mint leaves fresh divided thinly sliced
  •  garlic clove thinly sliced
  • 0.1 teaspoon ground allspice for seasoning
  • tablespoon olive oil for brushing
  • 28 ounce salmon steaks with skin (each 3/)
  • 0.8 cup shallots sliced
  • 0.3 teaspoon thyme leaves fresh chopped for seasoning
  • 0.3 cup water 

Equipment

  • frying pan
  • potato masher
  • grill

Directions

  1. Heat 1 tablespoon oil in large skillet over medium heat.
  2. Add shallots; sauté until softened, about 5 minutes.
  3. Add garlic, 1/4 teaspoon coarse salt, 1/4 teaspoon thyme, and 1/8 teaspoon allspice. Stir until fragrant, about 30 seconds.
  4. Add blueberries, 1/4 cup water, and vinegar. Stir to blend. Mash berries with potato masher or back of fork and cook until sauce thickens, stirring often, 3 to 4 minutes. Season with freshly groundblack pepper.
  5. Remove from heat. DO AHEAD Can be made 2 hours ahead.
  6. Let stand at room temperature. Rewarm before using.
  7. Brush grill rack with oil. Prepare barbecue (medium-high heat).
  8. Brush salmon on both sides with oil; sprinkle with coarse salt, thyme, allspice, and black pepper.
  9. Grill salmon until just opaque in center, 4 to 5 minutes per side.
  10. Transfer to plates. Stir 2 tablespoons sliced mint into warm blueberry sauce. Spoon sauce over salmon and sprinkle with remaining 1 tablespoon mint.
  11. Serve immediately.
  12. Per serving:400 calories,18 g fat,1 g fiber
  13. Bon Appétit
  14. Per serving:400 calories,18 g fat,1 g fiber

Nutrition Facts

Calories373kcal
Protein44.53%
Fat39.84%
Carbs15.63%

Properties

Glycemic Index
52.5
Glycemic Load
4.02
Inflammation Score
-7
Nutrition Score
31.059565274612%

Flavonoids

Cyanidin
3.13mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
1.96mg
Epigallocatechin
0.24mg
Epicatechin
0.23mg
Eriodictyol
1.16mg
Hesperetin
0.38mg
Apigenin
0.21mg
Luteolin
0.61mg
Kaempferol
0.62mg
Myricetin
0.49mg
Quercetin
2.85mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:373.32kcal
18.67%
Fat:16.29g
25.07%
Saturated Fat:2.46g
15.37%
Carbohydrates:14.38g
4.79%
Net Carbohydrates:11.73g
4.26%
Sugar:7.78g
8.65%
Cholesterol:109.15mg
36.38%
Sodium:241.43mg
10.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.97g
81.95%
Vitamin B12:6.31µg
105.18%
Selenium:73.11µg
104.44%
Vitamin B6:1.81mg
90.51%
Vitamin B3:15.91mg
79.57%
Vitamin B2:0.79mg
46.45%
Phosphorus:432.8mg
43.28%
Vitamin B5:3.49mg
34.94%
Potassium:1179.35mg
33.7%
Vitamin B1:0.49mg
32.9%
Copper:0.58mg
28.77%
Magnesium:73.19mg
18.3%
Folate:71.29µg
17.82%
Manganese:0.35mg
17.59%
Iron:2.5mg
13.9%
Vitamin C:8.79mg
10.65%
Fiber:2.65g
10.62%
Zinc:1.57mg
10.43%
Vitamin K:9.62µg
9.16%
Calcium:55.48mg
5.55%
Vitamin A:266.78IU
5.34%
Vitamin E:0.73mg
4.89%
Source:Epicurious