Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Grilled Honey Mustard Salmon

SERVES 3 / PREP: 10 MINUTES, PLUS 30 MINUTES TO 2 HOURS TO MARINATE / COOK: 10 MINUTES / TOTAL: 50 MINUTES AT MINIMUM

Grilling is a favorite meal preparation method of many household chefs, and it doesn’t have to be abandoned just because you aren’t eating burgers, sausages, and ribs any longer. Grilling is a great method to prepare lean and flavorful proteins. This grilled salmon has a sweet and savory marinade, which will tantalize your taste buds. Turn up the grill and look out—the sweet smell might even bring the neighbors over.

1½ tablespoons honey

2 tablespoons rice wine vinegar

2 teaspoons minced garlic

2 teaspoons Dijon mustard

2 teaspoons extra-virgin olive oil

Juice of ½ lemon

¼ teaspoon freshly ground black pepper

¼ teaspoon ground cayenne pepper

3 (4-ounce) salmon fillets, fresh or frozen, thawed

1 In a small bowl, whisk together the honey, vinegar, garlic, mustard, olive oil, lemon juice, black pepper, and cayenne pepper.

2 Put the salmon in a large zip-top bag, and pour the marinade into the bag. Shake the bag to coat the salmon in the marinade. Seal the bag and refrigerate for 30 minutes to 2 hours.

3 While the salmon marinates, preheat the grill to medium heat, or prepare a charcoal grill. Lightly oil the grill grate so the fish won’t stick as it cooks.

4 Place the salmon skin-side down on the grill and cook for about 8 minutes, until the fish flakes easily with a fork or reaches an internal temperature of 145°F, and serve.

Serving tip: Serve this fish with steamed lentils and sautéed cherry tomatoes, spinach, and leeks. Look for precooked bags of steamed lentils in the produce section of the grocery store; they just need to be reheated before serving. Sauté the vegetables for 5 to 8 minutes in 1 teaspoon of extra-virgin olive oil to soften the leeks and tomatoes and wilt the spinach.

Per Serving (4 ounces): Calories: 174 Total fat: 4g Sodium: 151mg Total carbs: 13g Sugar: 9g Fiber: 0g Protein: 25g

Post-Op Servings

image 2 to 4 ounces image 4 ounces