- Calories: 290
- Protein: 38 g
- Total Fat: 14 g
- Unsaturated Fat: 12 g
- Saturated Fat: 2 g
- Cholesterol: 110 mg
- Total Carbohydrate: 3 g
- Dietary Fiber: 0 g
- Total Sugar: 3 g
- Natural Sugar: 0 g
- Added Sugar: 3 g
- Sodium: 240 mg
Salmon is on standard rotation at my house. The omega-3-rich and protein-packed pick is simple to prepare and can be cooked in a variety of ways—grilled, roasted, in an air fryer. I also love to whip up different marinades to add new flavor themes each time I make it. Sometimes, I go for a savory spin and use miso. Other times, I opt for a fuss-free lemon and herb version. In this recipe, I create a sweet, flavorful marinade using honey, ginger and garlic. It leaves a wonderfully delicious coating on a super healthy protein source.
- Prep time
- Total Time
• 3 tablespoons reduced-sodium soy sauce
• 1½ tablespoons extra virgin olive oil
• 3 garlic cloves, minced (or 1 teaspoon garlic powder)
• 1 tablespoon grated ginger root (or 1 teaspoon ginger powder)
• 2 tablespoons honey
• 4 salmon filets (~1½ pounds total)
Combine all marinade ingredients: soy sauce, olive oil, garlic, ginger and sweetener. Add salmon to a bowl or bag and pour marinade over it, swishing it around to cover the fish. Refrigerate for about an hour.
Preheat oven to 425˚ and position a rack to the top spot. Liberally mist a baking sheet with oil spray. Place salmon skin side down (if skin is intact) and roast in the oven on the top rack for about 10 to 15 minutes (discard leftover marinade). Set oven to broil and finish under the broiler for a few minutes to crisp the tops, if you’d like them more well done. (A general rule: Cook for about 4 minutes per ½-inch thickness of salmon, or until the internal temperatures reaches 125˚ to 130˚ for medium. Add a few more minutes if you prefer it well done; subtract a few minutes if you want it medium rare.)
Alternatively, you can grill salmon. Make sure fish is at room temperature. Place salmon on a pre-heated indoor or outdoor grill, skin side down (discard leftover marinade). Cook for 5 to 8 minutes, depending on the thickness. Use a wide spatula to carefully flip to the other side and cook for another 4 to 5 minutes, or until it reaches your preferred level of doneness. (Note: Salmon should release easily from the grill; if it doesn’t, wait another 1 minute or 2 before flipping.) Keep in mind most salmon filets take just about 12 minutes to cook through, so pay close attention to avoid overcooking.
To cook in the air fryer, preheat to 400˚ (for ~4 mins). Mist the bottom with nonstick oil spray, add salmon fillets (one or two at a time, depending on how big your basket is) and cook for 6-8 minutes depending on the thickness of the salmon and desired doneness.
Note: Heartburn sufferers may need to omit the garlic and limit the ginger if they have found they’re sensitive to the spice.
Try my Miso-Glazed Salmon.