Most guys understand that fish offers a lot of health benefits, but they don’t eat much of it because they’re unsure how to prepare it. Pan-frying and broiling can be especially tricky if you’re not handy in the kitchen. Most guys do, however, know their way around the grill, and that’s how we’re going to prepare this month’s salmon dish.

Salmon is not only perfect for grilling, it’s also loaded with muscle-building protein, omega-3 fatty acids, and vitamin D. I think you’ll like this recipe because the glaze gives the fish a nice sweet and savory crust, and the black bean compote (which is just a fancy French word for “mixture”) offers a high-protein departure from rice or pasta.

Chef’s Note: Use the leftovers: Dice the salmon, mix with light mayo and barbecue sauce, and spread over whole-wheat toast.


  • 1 6 oz salmon fillet
  • 1 tbsp ketchup
  • 1 tsp brown sugar
  • 1 tsp rice wine vinegar
  • ½ tsp Worcestershire sauce
  • ½ tsp stone-ground mustard
  • 1 tsp grapeseed oil
  • 1 tbsp small, diced red onion
  • 1 tbsp small, diced bell pepper
  • 1 tbsp diced tomatoes
  • ½ cup canned black beans, rinsed and drained
  • Salt and freshly ground black pepper
  • 2 tsp red wine vinegar
  • 1 tsp minced fresh parsley
  • 2 tsp minced cilantro


  1. For BBQ Sauce: Whisk together all the ingredients in a bowl, add to a saucepan, and cook over low heat for 5 to 6 minutes or until the flavors have blended. Set aside.
  2. For Black Bean Compote: Heat the oil in a saucepan over medium-high heat until on the verge of smoking. Add the onions and cook, stirring frequently, until onions are slightly translucent, about 5 minutes. Reduce the heat to medium, add the peppers, tomatoes, beans, salt and pepper to taste, and cook for 9 to 10 minutes. Remove from heat, add the vinegar, parsley, and cilantro, and stir.
  3. For Salmon: Preheat a gas or charcoal grill to medium-high heat. Coat the grill plates with oil to prevent sticking. Season the salmon fillets with salt and pep- per, and grill for 7 to 8 minutes on the first side. Carefully flip the fillets over and continue cooking for 5 to 6 minutes. Once cooked, remove and glaze with the BBQ sauce.
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