Grilled Salmon with Lemon and Herbs is a delightful and heart-healthy dish designed for individuals aiming to manage high blood pressure. The combination of succulent salmon filets, aromatic herbs, and zesty lemon creates a flavorful and nourishing meal that not only satisfies the taste buds, but also promotes cardiovascular well-being.
The salmon, a star of this recipe, is rich in omega-3 fatty acids. These essential fats have been linked to numerous heart health benefits, including reducing inflammation, improving blood vessel function, and potentially lowering blood pressure. The marinade, featuring olive oil, provides a dose of monounsaturated fats known for their potential to lower bad cholesterol levels. Keep reading to learn how to make this tasty meal.
Ingredients:
4 salmon filets (6 ounces each)
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste
Juice of 1 lemon
Lemon slices for garnish
Fresh parsley for garnish
Instructions:
Preheat the Grill:
Preheat your grill to medium-high heat.
Prepare the Marinade:
In a small bowl, mix together the olive oil, minced garlic, dried thyme, dried rosemary, salt, pepper, and lemon juice.
Marinate the Salmon:
Place the salmon filets in a shallow dish and pour the marinade over them. Make sure each filet is well coated. Allow it to marinate for at least 15-20 minutes.
Grill the Salmon:
Lightly oil the grill grates to prevent sticking. Place the marinated salmon filets on the grill, skin side down. Grill for about 4-5 minutes per side or until the salmon easily flakes with a fork.
Garnish and Serve:
Once grilled, transfer the salmon to a serving platter. Garnish with lemon slices and fresh parsley.
Pair with Healthy Sides:
Serve the grilled salmon with a side of steamed vegetables, such as broccoli or asparagus, and quinoa or brown rice for a complete and heart-healthy meal.
Why it's Heart-Healthy:
Salmon: Rich in omega-3 fatty acids, which are known to promote heart health and reduce inflammation.
Olive Oil: Contains monounsaturated fats that may help lower bad cholesterol levels.
Herbs: Thyme and rosemary not only add flavor but also provide antioxidants with potential cardiovascular benefits.
Garlic: Known for its potential to lower blood pressure and improve heart health.
Enjoy this flavorful and heart-healthy grilled salmon as part of a balanced and mindful approach to managing high blood pressure.