Coconut Dill Salmon Recipe With Tomatoes, Corn & Green Beans for the Grill or Oven (34 Grams of Protein) by Jan Mostrom
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I love this recipe for coconut dill salmon with tomatoes and green beans for so many reasons. The healthy salmon recipe can all be cooked on an outdoor grill or in the oven, it combines so many wonderful fresh summer ingredients and the taste is amazing! And right now it's so hot where we live cooking outside is a great alternative to heating up the oven in the kitchen.
We have come to know that salmon is a nutritional powerhouse. Check out the health benefits of salmon. This easy high-protein seafood recipe has 34 grams of protein per serving! I love how the addition of the corn, tomatoes and green beans make this a full high-protein dinner that fills you up without weighing you down.
Here is your gluten-free shopping list for this Asian and Mediterranean Diet-inspired high-protein recipe: a fresh salmon fillet, olive oil, coconut milk or cream of coconut, brown sugar, cooking sherry or vinegar, Dijon mustard, lemons, fresh dill (read about the health benefits of dill), green beans (green beans are full of health benefits), fresh corn and tomatoes (learn about the health benefits of tomatoes).
Cooking Tip: If you don’t have a grill you can place the salmon and green beans on a sheet pan and cook at 450 degrees F for 13 to 15 minutes.
Serve this nutritious grilled or baked salmon as a complete seafood dinner, or add a fresh lettuce-based salad for even more nutrition.
Cuisine: American / Mediterranean
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Ingredients
- 1 2-pound salmon fillet (skin on or off)
- 2 tablespoons plus 1 teaspoon olive oil (divided)
- 1 cup unsweetened coconut cream or coconut milk
- 2 tablespoons brown sugar
- 1 tablespoon cooking sherry or vinegar
- 1 teaspoon Dijon mustard
- 1 lemon
- 1 cup fresh dill, chopped (divided)
- 8 ounces green beans, trimmed and cut in half
- 1 cup fresh corn kernels (from 1 to 2 ears corn) or 1 cup frozen corn
- 1 pint cherry tomatoes, lightly crushed open or sliced into halves
Here's how to make it:
- Heat your grill to high (450 to 500 degrees F). Pat the salmon dry and place it, skin side down, on two large pieces of foil big enough to wrap around. (One piece of heavy duty aluminum will do.) Spread 1 tablespoon of oil over the salmon and sprinkle salt all over it.
- Make the marinade by stirring together the coconut milk, brown sugar, cooking sherry, mustard, 1 tablespoon olive oil, 1 teaspoon salt and a pinch of black pepper. Zest the lemon into the bowl and add all the juice from the lemon. Stir in half of the dill.
- Pour half of the marinade over the fish and set the other half to the side to use later.
- Fold over the foil to enclose the salmon inside. Crimp the top to create a tight seal.
- Tear another piece of foil and place the green beans on top. Toss with 1 teaspoon of olive oil and a bit of salt and pepper. Fold over the folder and crimp the top to enclose the beans.
- Place the salmon and green beans on the grill for 10 minutes or until the salmon is cooked to your desired temperature. (Cut a slice into the foil and insert a food thermometer to check the salmon for doneness. The USDA says salmon is done at 145 degrees F internal temperature.) About 5 minutes into the cooking time check the green beans. They might need to be taken off the grill a bit ahead of the salmon.
- Add the corn, tomatoes and the remaining dill to a medium bowl.
- Add the green beans and toss with half of the leftover marinade and a pinch of salt.
- When the salmon is done use oven mitts to transfer the salmon to a platter and carefully unwrap.
- Serve the salmon with the corn salad on top and a drizzle of the marinade. Store any leftovers covered in the fridge.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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