An Overview of Olive Garden's Herb Grilled Salmon
Olive Garden is well known for its hearty Italian American cuisine, indulgent desserts, and of course, those beloved breadsticks. But hidden among the lasagnas and fettuccines is a lighter option that nutritionists rave about - the herb grilled salmon.
Grilled salmon is a nutritious choice at any restaurant. Rich in omega-3 fatty acids and protein, salmon provides key nutrients that support heart health, brain function, and metabolism. Olive Garden puts a flavorful spin on simple grilled salmon by topping it with a zesty herb mix and lemon garlic butter sauce.
While Italian chain restaurants aren't necessarily associated with healthy eating, Olive Garden's herb grilled salmon is a lighter dish you can feel good about. By pairing it with nutritious sides and watching your portions, you can enjoy a balanced meal at Olive Garden without derailing your diet goals.
Nutritional Profile of Herb Grilled Salmon at Olive Garden
At 290 calories per serving, Olive Garden's herb grilled salmon is significantly lower in calories than many of the fried, cheese-laden, or cream-based dishes. It provides a hefty serving of protein along with important nutrients.
A single serving of herb grilled salmon contains:
- Calories: 290
- Total fat: 12g
- Saturated fat: 3g
- Protein: 34g
- Sodium: 760mg
- Carbohydrates: less than 1g
Salmon is one of the best sources of anti-inflammatory omega-3 fatty acids EPA and DHA, which are important for heart, brain, eye, and joint health. A 6-ounce serving provides over 1000mg of these healthy fats.
The protein in salmon will help you feel full and satisfied. Olive Garden uses fresh Atlantic salmon, which has a richer flavor and fattier texture than the leaner farmed varieties.
While the sodium is a bit high at 760mg, it's much less than many other entrees that easily provide over 100% of the daily value. The lemon garlic butter adds flavor without too many extra calories or fat.
Benefits of Salmon for Health and Weight Loss
On top of being delicious, there are many reasons why salmon should be part of a healthy diet:
- Boosts heart health. The omega-3s in salmon reduce inflammation, triglycerides, and blood pressure.
- Supports brain function. Omega-3s also promote neuron growth and may improve mood, depression, and cognitive decline.
- Aids vision and eye health. Two servings of salmon per week lowers the risk of macular degeneration and dry eyes.
- Promotes skin and joint health. Omega-3s reduce inflammatory conditions like acne, psoriasis, and arthritis.
- Contributes to weight loss. Salmon keeps you full, boosts metabolism, and helps burn fat, especially around the stomach area.
Seafood like salmon should be consumed at least twice a week as part of a balanced diet, according to dietary guidelines. Opting for salmon at Olive Garden is an easy way to get your fix of lean protein and anti-inflammatory fats.
Tips for Ordering Herb Grilled Salmon at Olive Garden
If you want to enjoy the herb grilled salmon at Olive Garden without overdoing it on calories or sodium, here are some tips:
- Request salmon without the lemon garlic butter sauce to cut about 150 calories and 500mg sodium.
- Ask for a mix of steamed and grilled veggies instead of pasta or potatoes as your side.
- Stick to one breadstick instead of the endless basket to limit carbs and calories.
- Order salmon cooked all the way through instead of medium rare to avoid raw fish.
- Share an appetizer or dessert instead of getting both to reduce calories.
- Opt for mineral water with lemon rather than soft drinks, juices, or alcohol.
You can also make substitutions for healthier sides, like getting a House Salad or Bowl of Soup instead of pasta. Olive Garden offers online ordering, so you can plan your meal ahead of time to make smart choices.
Complementary Sides to Order With Grilled Salmon
While the breadsticks may be tempting, opting for lighter sides will ensure you get a nutritious, balanced meal at Olive Garden. Here are some of the best options to pair with grilled salmon:
Steamed Herb Tomatoes
Warm and bright tasting, these tomatoes seasoned with olive oil, garlic, salt and pepper make a delicious vegetable side. At only 25 calories and 3 grams of carbs per serving, they make an ideal pairing with protein-rich salmon.
Grilled Asparagus
Grilled asparagus has a robust, lightly charred flavor that complements salmon beautifully. It also provides extra nutrition in the form of antioxidants and fiber. At just 20 calories and 4 grams of carbs per serving, it's a smart side choice.
FAQs
What does dragon fruit taste like?
Dragon fruit has a mild, slightly sweet taste. The texture is similar to kiwi or pear, with a crunchy flesh containing small, edible black seeds.
What are the health benefits of dragon fruit?
Dragon fruit provides antioxidants, fiber, vitamin C, iron and other key nutrients. Potential health benefits include improved digestion, immunity, heart health, blood sugar regulation, and more.
How do you cut and prepare dragon fruit?
Use a sharp knife to slice off the skin, then cut the fruit lengthwise. Scoop out the flesh and seeds with a spoon to enjoy on its own or in recipes. The seeds are edible too.
Can you eat the skin of dragon fruit?
Yes, the skin is edible but not as flavorful as the interior flesh. Most people prefer to peel off the leathery skin before eating the sweeter, more tender flesh inside.
Where can I find dragon fruit?
Look for dragon fruit in the produce sections of well-stocked grocers, Asian markets, and specialty/health food stores. Peak season is July through October.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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