Healthy Recipes - Plank-Grilled Sweet Soy Salmon

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Plank-Grilled Sweet Soy Salmon

Dobbs, David with recipes by Ash, John

Using a plank to grill fish keeps it from sticking or falling through the grate and imparts a subtle smoky flavor to the salmon. You could also use mahi-mahi or Pacific halibut in this recipe.

Servings: 4 servings
Total Time: 2 1/4 hours (including soaking the plank)
Ease of Preparation: Easy
Health: Healthy Weight, Heart Healthy, High Potassium, Low Sodium, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Plank-Grilled Sweet Soy Salmon
1/4 cup reduced-sodium soy sauce
1/4 cup sake or dry white wine (see Note)
1/4 cup mirin (see Note)
2 tablespoons sugar
3 tablespoons coarsely chopped scallions
3 tablespoons coarsely chopped fresh ginger
4 5-ounce wild salmon fillets or steaks, 3/4-1 inch thick, skin on
1 small lemon , thinly sliced

Steps:

1: Soak a grilling plank in water for 2 to 4 hours.

2: Meanwhile, combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small saucepan and bring to a boil. Remove from the heat and let cool to room temperature.

3: Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice.

4: Preheat grill to medium-high.

5: Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s over indirect heat (see Kitchen Tip, below). Remove the salmon from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked through, 10 to 15 minutes. Use the plank as the serving platter, if desired.

Nutrition: (Per serving)

Calories - 233
Carbohydrates - 1
Fat - 10
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 32
Cholesterol - 90
Dietary Fiber - 0
Potassium - 794
Sodium - 93
Nutrition Bonus - Selenium (84 daily value), Potassium (23 dv), excellent source of omega-3s.

The salmon can be marinated for up to 2 hours. | Equipment: Grilling plank (see Note)

Notes: Cedar (or other hardwood) grilling planks can be found in well-stocked supermarkets in the seafood department, near other grilling supplies, at hardware stores or from plankcooking.com. Make sure the plank is virgin, untreated wood and at least 1/4 inch thick, thicker if possible. The thicker the plank, the more expensive, but it will last longer. Sake is a dry rice wine generally available where wines are sold. Junmai, a special designation for sake, denotes sake brewed from rice that has been milled less than other special-designation sakes. More pure than other sakes, junmai has no distilled alcohol added. It is characterized by a well-rounded, rich flavor and body and more acidity than most sakes. Mirin is a sweet, low-alcohol rice wine essential in Japanese cooking. Look for it in your supermarket with the Asian ingredients. Kitchen tip: To cook over indirect heat on a gas grill, turn one burner off and place the plank above it. For a charcoal grill, build two small piles of coals on either side of the grill. Place the plank in the center of the grill above the area without any coals beneath it.

Related Links:

• Grilled Salmon with North African Flavors
• More Healthy Salmon Recipes and Cooking Tips

EatingWell

This news arrived on: 07/08/2008

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