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Grilled Salmon

Grilled Salmon

Ingredients for Grilled Salmon

For the salmon

2 salmon fillets (about 120–150 g each)

2 tbsp olive oil

A few sprigs of fresh oregano, leaves chopped

Salt and freshly ground black pepper

Zest of 1 lemon (optional)

 

For the yogurt–cucumber

100 ml plain natural yoghurt

1 small cucumber, grated or finely diced and excess liquid squeezed out

1 green chilli, deseeded and finely chopped (optional — adjust to taste)

A few basil leaves, finely chopped

A pinch of salt and freshly ground black pepper

 

For the asparagus

1 bunch of asparagus, woody ends trimmed

1 tsp olive oil (extra, for brushing)

Salt and freshly ground black pepper

How to make Grilled Salmon with Yogurt-Cucumber and Asparagus?

For the salmon

  1. Pat the salmon fillets dry with kitchen paper. Rub each fillet with olive oil, season with salt and pepper and sprinkle with chopped oregano and lemon zest if using.
  2. Preheat a grill pan or outdoor grill to medium–high heat. Lightly oil the grates or pan to prevent sticking.
  3. Place the salmon fillets skin-side down (if they have skin) and grill for 3–5 minutes without moving, until the skin is crisp and the fish releases easily. Turn the fillets and grill for a further 2–4 minutes, or until cooked through but still moist inside (cooking time will depend on thickness). Remove from the heat and rest for a couple of minutes.

For the yogurt–cucumber

  1. While the salmon cooks, combine the plain yoghurt, grated or diced cucumber (squeezed dry), chopped green chilli, chopped basil, a pinch of salt and a little black pepper in a small bowl. Stir to combine and taste — adjust seasoning if necessary. Keep chilled until ready to serve.

For the asparagus

  1. Toss the trimmed asparagus with 1 tsp olive oil, a pinch of salt and black pepper.
  2. Grill the asparagus alongside the salmon for 3–6 minutes, turning occasionally, until tender-crisp and lightly charred.

Spoon a generous dollop of the yogurt–cucumber mixture onto each plate. Place a grilled salmon fillet on top or beside the yoghurt and arrange the grilled asparagus alongside. Finish with a few torn basil leaves or an extra drizzle of olive oil and a grind of black pepper. Serve immediately.

Recipe tips

Choose skin-on salmon where possible — the skin helps protect the flesh while cooking and crisps nicely on the grill. To reduce sodium, use plain yoghurt and season lightly; fresh herbs and citrus lift flavour without added salt.
 

If you prefer a milder sauce, omit the green chilli or use only a small amount. For a slightly creamier dressing, stir in a teaspoon of low-fat mayonnaise or a squeeze of lemon juice. 
 

What to drink with it?

Unsweetened sparkling water with a slice of lemon, herbal tea or a small glass of dry white wine if appropriate.
 

Frequently Asked Questions

Can people with diabetes eat grilled salmon?

Yes. Salmon is an excellent source of lean protein and heart-healthy omega-3 fats and can be included in meals for people with diabetes. Pair with plenty of non-starchy vegetables and moderate carbohydrate portions.

How can I tell when the salmon is cooked?

Cooked salmon will be opaque and flake easily with a fork; the centre should still be moist. Internal temperature of 63°C indicates fully cooked fish.

How can I make this dish lower in fat?

Use just 1 tbsp olive oil in total (for brushing and asparagus) and opt for low-fat natural yoghurt for the sauce to reduce overall fat content.

This recipe is intended for informational purposes only and not a personalized recommendation. Consult your dietitian or doctor before making any changes to your diet.

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