Hello Internet! This is Mike, Susan’s head taste tester.  Due to a small kitchen accident during the first attempt at this meal I will be filling in for this week’s installment of EFNF. I’ll warn you right now, I am not a writer, photographer (Susan still took the photos; except the emergency room shot) or blog site aficionado. I do however enjoy grilling and eating so this should work out just fine. Suz is doing well so no need to worry; her whole finger is intact! Hopefully she will be back next week to bring you another amazing recipe.

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Down but not out, Suz actually still managed to help arrange all the food and take the photos. She makes it look easy, it is not. Flowers can be sent to...ha just kidding.

This week we decided to fire up the grill to make one of our favorite summertime meals, grilled cedar plank salmon! Oh and don’t forget about the veggies, plenty of grilled veggies for everyone. We love this meal for a weeknight because of how quickly it can be pulled together. Salmon is also a super healthy lean protein which is perfect for our triathlon training nutritional requirements. So without further adieu...


For the Salmon

1 Cedar Plank
1ish to 1 ½ lb Salmon Fillet
Salt & Pepper
4 Tbs Dijon Mustard
4 Tbs Brown Sugar


1)      Soak the cedar plank for 2 hours in salted water. Trust me, soak for as long as you can…15 minutes is not enough.



2)      Lay the salmon on the plank, some people say to remove the skin before but I just leave it. Also check for any left behind bones. Spread on the mustard, then the brown sugar.


3)      Set on a preheated grill. If you didn’t listen and only soaked the plank for 5 minutes you might want to stay near the grill the whole time. Could get ugly. After about 20-25 minutes it should be done, internal temp should be 135.


For the Veggies

Honestly, just get a bunch of veggies. Anything you like. Boom.

Salt & Pepper
3 Tbs Balsamic Vinegar
2 Tbs Olive Oil
2 Garlic Cloves, Minced
1 Tsp chopped parsley
1 Tsp chopped basil
½ Tsp chopped rosemary (careful, this one is Susan’s nemesis)


1)      Cut a bunch of veggies, similar sizes will help assure even cooking. Brush on olive oil, sprinkle with salt and pepper.


2)      Throw that stuff on the grill, can’t be much easier than that!



3)      While the veggies cook, Combine Balsamic, Olive Oil, Garlic, Parsley, Basil and Rosemary.


4)      Remove Veggies from grill, Brush with dressing. It was honestly as good as it looks, no joke.




And there it is, simple, delicious and healthy. Depending on how oversized your portions are you should be able to get 4 portions of fish, each one comes to 323 Calories with 37 grams of Protein. Not bad at all.

That is it for this installment of EFNF, enjoy the weekend.

Calorie Comparison

2FN: Nine Finger Salmon- 323 Calories

Chilis: Grilled Salmon w/ Garlic & Herbs- 680 Calories

Friday's: Jack Daniel’s® Salmon- 840 Calories (I bet it tastes really good....)

Recipes adapted from: