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Grilled Salmon on a Cedar or Alder wood plank

Cedar-Planked Salmon (Mediterranean-Friendly)

By Dr. Terry Simpson Prep: 15 min (plus plank soak) Cook: 10–15 min Yield: 4 servings Mediterranean Seafood

Soak the plank so it smolders, not burns. EVOO + citrus + herbs keep it bright and Med-aligned; pair with a big salad and a small whole-grain side.

Ingredients

  • 1 1/2 lb salmon fillet(s), pin bones removed, skin on
  • 1 Tbsp extra-virgin olive oil (plus more to brush)
  • Zest of 1 orange + 2 Tbsp orange juice
  • 1 Tbsp low-sodium tamari or soy sauce
  • 1 Tbsp Dijon mustard
  • 1 Tbsp finely grated fresh ginger
  • Kosher salt & black pepper, to taste
  • Finish: lemon wedges; chopped parsley or dill
  • Optional sides: whole-wheat couscous/farro; tomato-cucumber salad

Instructions

  1. Soak plank: Submerge cedar/alder plank in water (lightly salted if you like) for 1–2 hours.
  2. Marinate: Whisk orange zest/juice, low-sodium tamari, Dijon, and ginger. Marinate salmon 30 minutes; pat dry and discard excess marinade.
  3. Preheat grill: 400–450°F. Warm the wet plank over direct heat ~2 minutes until aromatic.
  4. Grill: Lightly brush salmon with EVOO; season. Place skin-side down on the plank; close lid and grill 10–15 minutes to 125–130°F in the thickest part.
  5. Finish: Rest 3 minutes; squeeze lemon and scatter herbs. Serve with salad and a small whole-grain side.

Why This Fits the Mediterranean Pattern

  • Seafood-forward: Salmon provides lean protein and omega-3s.
  • Olive oil over butter: EVOO aligns with the plan; the actual “point” depends on your daily fat pattern—aim for ≥60% of total fats as monounsaturated across the day.
  • Bright flavors: Citrus, ginger, herbs deliver flavor without heavy sauces.
  • Whole grains optional: A small portion of farro/whole-wheat couscous adds balance (partial credit toward the whole-grains goal).

Mediterranean Points (Nuanced)

  • +1.00 Seafood as the primary protein (salmon).
  • ~+0.25 Whole-grain side (if included) contributes toward whole-grains target.
  • Approaches +1.00 for vegetables & citrus depending on portions (big salad + lemon).
  • Note: EVOO use supports the plan, but “earning” that fat quality point depends on your day’s MUFA ratio (≥60%).

Nutrition (Estimated, per serving)

Calories
≈410
Protein
≈38 g
Fat
≈26 g
Carbs
≈2 g
Sodium
≈220 mg

Estimates assume 1.5 lb salmon (skin on), ~1 Tbsp EVOO total on fish, marinade mostly discarded, and low-sodium tamari.

 

  • PDF: Download “Cedar-Planked Salmon (Mediterranean-Friendly)”

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