Grilled salmon

Grilled Salmon with Polenta and Garlic Sauce - A Healthy Choice

Who wouldn't want to enjoy a delicious, nutrient-packed meal that brings a touch of joy to each day? Today, I invite you to discover a simple and quick recipe that will delight your senses: grilled salmon medallions, accompanied by creamy polenta and aromatic garlic sauce. Additionally, salmon is an excellent source of omega-3 fatty acids, which contribute to heart health and help maintain cholesterol levels within normal ranges. Let’s embark on this culinary journey together!

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 2

Ingredients

- 2 salmon medallions (approximately 150-200g each)
- 200g polenta (cornmeal)
- 4 cloves of garlic (for the sauce)
- 1 teaspoon dried basil
- 1 teaspoon dried marjoram
- 1 teaspoon curry powder
- 1/2 teaspoon black pepper
- Salt, to taste
- 1 tablespoon fresh dill, chopped
- 1 lemon (for juice and serving slices)
- Radish (for garnish and added freshness)

A Brief History

Salmon has been cherished for centuries, not only for its refined taste but also for its nutritional benefits. In many cultures, it has been considered a sacred fish, symbolizing prosperity and health. Over time, the preparation of salmon has evolved, and grilling has become one of the most popular methods, preserving the fish's natural flavor.

Preparation Steps

Step 1: Prepare the salmon medallions
Start by preparing the salmon medallions. Rinse them under cold running water and pat them dry with a paper towel. In a small bowl, mix together the basil, marjoram, curry powder, black pepper, and salt. Rub this mixture on both sides of the salmon, ensuring each medallion is well-seasoned. This blend of flavors will add a special touch to the fish.

Step 2: Prepare the polenta
In a saucepan, add 500ml of water and a pinch of salt. Bring the water to a boil. Once boiling, gradually add the cornmeal, stirring continuously to avoid lumps. Reduce the heat to medium and keep stirring for 10-15 minutes until the polenta becomes creamy and thick. Once done, let it rest for a few minutes.

Step 3: Cook the salmon
Preheat the grill, whether electric, stovetop, or charcoal, to medium heat. It's important not to add oil, as the salmon will release enough fat during cooking. Place the medallions on the grill and cook for 4-5 minutes on each side until evenly cooked and nicely browned. A tip is not to move them too much, allowing a crispy crust to form.

Step 4: Prepare the garlic sauce
Meanwhile, prepare the garlic sauce. Peel and finely chop the four cloves of garlic. In a bowl, mix the garlic with a pinch of salt and a little water to create a paste. If you prefer a creamier sauce, you can also add a bit of olive oil. This sauce will be the perfect accompaniment for the salmon.

Serving

To serve, place a portion of polenta on a plate, add the salmon medallion on top, and drizzle with lemon juice. Garnish with fresh dill and slices of colorful radish for a vibrant presentation.

Pairing Suggestions

This grilled salmon recipe pairs perfectly with a glass of dry white wine, such as Sauvignon Blanc, which will highlight the fish's flavors. Additionally, a fresh salad of seasonal vegetables would harmoniously complete the meal.

Nutritional Benefits

Salmon is rich in omega-3 fatty acids, which are essential for cardiovascular health and maintaining optimal cognitive function. It also contains high-quality proteins and vitamins such as B12 and D. Polenta is an excellent source of complex carbohydrates, and garlic, besides its distinctive flavor, has antibacterial and anti-inflammatory properties.

Frequently Asked Questions

1. Can I use frozen salmon?
Yes, frozen salmon is a good choice, but make sure to thaw it completely before cooking to achieve the best results.

2. How can I vary the spices?
Experiment with citrus spices, such as orange or lemon zest, or add fresh herbs like cilantro or parsley to change the flavor profile.

3. What other side dishes can I use?
Salmon pairs well with quinoa, wild rice, or grilled vegetables. Each option will add a personal touch to the dish.

4. Can I bake the salmon?
Absolutely! Preheat the oven to 200°C and bake the salmon medallions on a baking sheet lined with parchment paper for 12-15 minutes.

Final Note

This grilled salmon recipe is not only delicious but also a healthy choice for any meal. With a little effort and simple ingredients, you can impress family and friends with an elegant dish full of flavors and nutritional benefits. So, don’t wait any longer! Try this recipe and turn every meal into a celebration of taste and health!