Cooking salmon fillets on your George Foreman Grill or any other electric indoor grill or panini press is easy and healthy. You can do this with recipes that have just a few ingredients. Cooked salmon flesh is slightly fatty and firm. It flakes with a fork and tastes mildly of the sea. Many people enjoy salmon because it has more flavor than a whitefish, such as cod or haddock. Yet, the flavor of salmon is not as aggressive as mackerel or herring.
Like many fish, salmon is full of nutrients that are quite beneficial for us. Choosing the right type of salmon for your grill can be confusing. There are a few different varieties of the species. As well, salmon is available either wild-caught or farm-raised.
Benefits of Eating Grilled Salmon
Salmon is often referred to as a superfood because it is low in calories, especially when grilled, and it is nutrient dense. In addition to vitamin D and heart healthy omega-3 fatty acids, salmon contains protein and many other vitamins and minerals. Salmon is carbohydrate free. A 3 ounce serving of cooked wild-caught salmon contains approximately:
- 155 calories
- 21.6 grams of protein
- 6.9 grams of fat
- 534 milligrams of potassium
- 218 milligrams of phosphorus
- 31.5 milligrams of magnesium
- 8.6 milligrams of niacin
- 24.6 micrograms of folate
- 39.8 micrograms of selenium
- 2.6 micrograms of vitamin B12
Some of the benefits of eating salmon include improved cardiovascular health, enhanced bone and skin health, boost in brain function, and better eyesight.
Types and Sources of Salmon
Salmon is mainly a cold water fish that swims in the northern Atlantic and Pacific oceans and the rivers that feed these oceans. Salmon swim in saltwater and return to freshwater to spawn. This rigorous lifestyle makes the flesh of salmon meaty and slightly oily. The salt and fresh water habitats give salmon a uniquely flavored flesh that has a slight sweetness to it.
The most common types of salmon that you will find in your market are Atlantic and Pacific salmon that include Coho, Sockeye, King, and Chinook. Each has a slight difference in flesh density and color. King salmon fillets are orange colored and have a softer flesh. Sockeye has a deeper red flesh that is denser.
You can find either wild-caught or farm-raised salmon. Wild- caught salmon is preferable, yet it is more expensive than farm-raised. Much of the salmon on the market today is sourced from farms.
There is much debate as to whether farmed salmon is “dangerous” to consume. Some farms feed the salmon processed pellets of low quality fish meal and plant based nutrients in alarmingly crowded conditions. On these farms the fish do not have room to swim freely. Their flesh may not develop the rich orange or red flesh we associate with salmon. Therefore, some harvesters and processors will add food coloring to the flesh before it goes to market.
There are farmers who raise their fish sustainably and responsibly. They use wide open pens where the fish can swim. And, the fish is fed organic vegetation and higher quality fish from their natural environments. This is a good option when wild-caught salmon is not available or is too costly.
When shopping for whole salmon, look for clear eyes and a clean, fresh smell. When buying fillets, be sure that the flesh springs back when touched, the color is consistent, and the flesh does not smell overly fishy. Look for basic salmon fillets of approximately 4 to 6 ounces and 3/4 inch in thickness.
Now that you have your fresh fish you can try the two recipes here. The first recipe is for a very simple grilled salmon with oil, herbs, and lemon. The second is for teriyaki marinated and glazed fillets. The recipe includes a homemade teriyaki sauce. If you are pressed for time, feel free to use your favorite bottled teriyaki sauce. Both recipes call for skinless salmon for more even grilling.
Easy Herbed Grilled Salmon
- 4 – 4 to 6 oz salmon fillets, skin removed
- 3 TBS extra virgin olive oil (EVOO)
- 3 TBS chopped fresh herbs (basil, thyme, dill, or a combination)
- 1-1/2 TBS fresh lemon juice
- 2 cloves garlic minced (optional)
- 1/2 tsp sea salt
- 1/2 tsp freshly ground pepper
Total time:14 min – Prep time:10 min – Cook time:4 min – Serves:4 people
1. In a small bowl, whisk together the EVOO, herbs, lemon juice, garlic, salt, and pepper.
2. Rinse the salmon under cold water and pat it dry with paper towels. Place the fillets on a large plate and coat both sides with the oil and herb mixture. Set the salmon aside while you preheat your George Foreman contact grill.
3. Preheat the grill for approximately 5 minutes with the top closed. Place the salmon on the grill, close the top, and cook for 3 to 5 minutes. The internal temperature of the fish should be 145°F.
4. Serve the salmon with your favorite sides. Grilled corn on the cob or grilled corn salsa is a nice accompaniment.
Grilled Teriyaki Salmon Fillets
- 4 – 4 to 6 oz salmon fillets, skin removed
- 1/2 cup coconut aminos*
- 1/4 cup maple syrup or honey
- 3 TBS apple cider vinegar, preferably unfiltered
- 2 cloves pressed garlic
- 1 tsp ground ginger
- A pinch of red pepper flakes
- Coconut oil or EVOO for grilling
*You can substitute soy sauce, tamari, or liquid aminos.
Total time: 13 min + 30 minutes marinating – Prep time: 5 min – Cook time: 8 min – Serves: 4 people
1. In a small bowl or a measuring cup, whisk together aminos, syrup, vinegar, garlic, ginger, and pepper flakes.
2. Rinse the salmon under cold water and pat it dry with paper towels. Place the fillets in a glass baking dish or a large sealable plastic bag. Pour 1/2 of the teriyaki sauce over the salmon and make sure it all gets coated well. Set the salmon aside for 30 minutes.
3. Place the remaining teriyaki marinade in a small sauce pot and bring to a boil over high heat. Turn the heat down to a low simmer and allow the sauce to reduce and thicken to a syrup consistency while you grill the fish.
4. Preheat the grill for approximately 5 minutes with the top closed. Brush the oil on both grill plates. Place the salmon on the grill, close the top, and cook for 3 to 5 minutes. The internal temperature of the fish should be 145°F.
5. Serve the salmon with the reduced teriyaki sauce brushed or drizzled over the top to glaze the fillets. Serve with your favorite sides. Grilled, semi-ripe plantains or tostones compliment teriyaki fish. Check out our grilled red snapper recipe that includes a simple tostones recipe.
Great recipe! Had it with grilled asparagus and was so good.
I’ve grilled salmon before, but will be trying it this way instead. Thank you.
I cook the salmon this way: salt, pepper, paprika then coat with olive oil. place chopped fresh ROSEMARY leaves all over. meat side down 2 1/2 min. brush olive oil sprinkle rosemary then flip 21/2 min more .
Will be having this for dinner with home made cole slaw and oven fries.
For newer Foremans with temperatures specified by degrees, what is the ideal temp?
I had the same question. Have you tried it yet? What temperature did you use?
For a George Forman Grill, what is med/high heat?
Is that a 4?
What if the fillets are frozen?
I’m not a professional cook but most salmon products highly recommend you thaw it out in your fridge first before cooking. My recommendation is if you know you’re wanting salmon tomorrow, put the frozen in the fridge to thaw overnight.
U are supposed to put them in hot water so they can defrost quickly
Never ever defrost anything in hot water. It creates an internal temperature perfect for bacterial growth. Always defrost in cold water only but best to defrost slowly in the fridge.
Wonder how long you were defrosting in hot water for
I start mine frozen all the time with no problems. 10 min will do it!
Skin side down or up?
Did you ever find out if skin side or meat side down???
On a GF grill it doesn’t matter which side is up.
The grill heats on both sides at the same time.
This is why it cooks so fast and evenly.
For the most part, I am seeing to start with skin side up and then flip after about 2 1/2 minutes, making sure to coat with olive oil so as not to stick.
Watch the TV chefs. They always cook skin side down to make it nice and crispy, and they don’t ever flip it.
I’m wondering about the cooking as well. Is it one side and other side as well or which side is salmon cooked on??
I’m wanting to give this a try.
Grill fish skin side up. No need to flip fish on the Foreman grill.
Frozen fish should be thawed before grilling to avoid fish being cooked on the outside but raw on the inside. Two ways to thaw: 1. Place frozen fish in the refrigerator overnight – or 8 hours before you plan to grill (like before you go to work), or for a foster thaw, place your frozen fish in a ZipLock type bag (if your fish is not already in a sealed waterproof bag) in a bowl of COLD water, changing the water out every once in a while until the fish has thawed (approximately 45 minutes).
I hope this helps.
P)S: Pan frying, start with the skin side down for 2 minutes, flip and do not flip again. Check for doneness by pressing on the fish. It should feel firm to the touch. For Salmon, you could also use a thermometer stuck in the thickest part of the filet – looking for a temperature of 145F. If you like your Salmon rare, adjust accordingly.