Ricette light: spiedini di salmone alla griglia

Gli spiedini di salmone alla griglia rappresentano un secondo piatto molto leggero e gustoso, ideale per chi sta seguendo un regime alimentare ipocalorico, molto semplice da realizzare. Il salmone è un pesce dalla carne molto saporita e pregiata, ricco di fosforo, proteine, ferro, calcio e soprattutto è una miniera di acidi grassi omega 3, che riducono il colesterolo cattivo (LDL) e aumentano il colesterolo buono (HDL), svolgendo un’azione protettiva sul sistema cardiovascolare.

Secondo alcuni studi, gli omega 3 sono in grado di combattere anche il declino delle capacità cognitive causato dall’invecchiamento cellulare. Il salmone, inoltre, aiuta a prevenire e a contrastare l’osteoporosi, grazie al notevole apporto di vitamina D, che promuove l’assorbimento del calcio e favorisce la mineralizzazione dello scheletro.

Ingredienti per 4 persone

  • 4 trance di salmone, per un peso complessivo di 600 g
  • 200 g di lattughino
  • 2 cucchiai di aceto di lamponi
  • 1 spicchio di aglio
  • 2 cucchiai di miele fluido
  • olio extravergine di oliva
  • sale
  • pepe nero in grani

Preparazione

Per prima cosa dovete preparare una marinata emulsionando l’aceto di lamponi con 2 cucchiai di olio, il miele, lo spicchio di aglio sbucciato e tritato, 1 pizzico di sale e una’abbondante macinata di pepe. Mescolate bene.

Spellate le trance di salmone e disponetele su un tagliere. A questo punto, ricavate 3 filetti da arrotolare a mo’ di medaglione. Disponeteli in una terrina e irrorateli con la marinata. Coprite e fate riposare in frigorifero per 30 minuti.

Nel frattempo, lavate bene il lattughino e asciugatelo tamponandolo delicatamente usando un canovaccio da cucina. Scegliete più tenere e distribuitele sul fondo dei piatti individuali.

Trascorso il tempo di marinatura, scolate i medaglioni di salmone conservando la marinata, infilzatene tre su ogni spiedino e fateli cuocere per circa 10 minuti sulla griglia molto calda, rigirandoli una volta sola.

Disponete uno spiedino su ogni piatto, sul letto di lattughino,  irrorate il tutto con la marinata e servite. Buon appetito!

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