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Photo:Photographer: Hannah Hufham, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser
Photographer: Hannah Hufham, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser
Active Time:15 minsTotal Time:25 minsServings:4
Active Time:15 mins
Active Time:
15 mins
Total Time:25 mins
Total Time:
25 mins
Servings:4
Servings:
4
Jump to recipeBeing short on time doesn’t mean you have to be short on flavor: thisSalmon Marinaderecipe is proof. The classic combination of honey and Dijon kisses the salmon with sweetness—add the umami of the soy sauce and a small spicy kick from the red pepper flakes and your taste buds will thank you. Salmon is brimming with heart-healthy omega-3 fatty acids, and this dish comes together in less than 30 minutes, making it ideal for busy weeknights. Read on for our expert tips for perfectly cooked fish.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!The short 10- to 15-minute marinating time ensures the salmon is not cured and “cooked” before it’s baked.Keeping the salmon skin on helps retain moisture during cooking, and you’ll be able to lift the fish off the pan easier.To get an accurate read on your thermometer, stick it into the thickest part of the fish, around the sides, multiple times.Cooking salmon to medium-rare at 125°F and letting it rest ensures the fish is cooked through and helps prevent globs of white albumin from forming on the fish. Lightly tenting foil over the fish helps keep it warm while it rests.Nutrition NotesSalmonis the star of this dish in flavor and nutrition. Since it’s packed with unsaturated omega-3 fatty acids, adding salmon to your diet can help reduce inflammation and may help lower your cholesterol.The addition ofolive oilin this recipe ensures you are doubling up on heart-healthy unsaturated fats. Olive oil is one of the main sources of fat in the Mediterranean diet and can help support healthy aging.If you’re looking to decrease your sodium intake, perhaps to help lower blood pressure, we’ve developed this recipe usinglow-sodium soy sauceto help reduce the amount of sodium in the marinade, but keep the rich flavor that soy sauce brings.Photographer: Hannah Hufham, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser
Jump to recipe
Being short on time doesn’t mean you have to be short on flavor: thisSalmon Marinaderecipe is proof. The classic combination of honey and Dijon kisses the salmon with sweetness—add the umami of the soy sauce and a small spicy kick from the red pepper flakes and your taste buds will thank you. Salmon is brimming with heart-healthy omega-3 fatty acids, and this dish comes together in less than 30 minutes, making it ideal for busy weeknights. Read on for our expert tips for perfectly cooked fish.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!The short 10- to 15-minute marinating time ensures the salmon is not cured and “cooked” before it’s baked.Keeping the salmon skin on helps retain moisture during cooking, and you’ll be able to lift the fish off the pan easier.To get an accurate read on your thermometer, stick it into the thickest part of the fish, around the sides, multiple times.Cooking salmon to medium-rare at 125°F and letting it rest ensures the fish is cooked through and helps prevent globs of white albumin from forming on the fish. Lightly tenting foil over the fish helps keep it warm while it rests.Nutrition NotesSalmonis the star of this dish in flavor and nutrition. Since it’s packed with unsaturated omega-3 fatty acids, adding salmon to your diet can help reduce inflammation and may help lower your cholesterol.The addition ofolive oilin this recipe ensures you are doubling up on heart-healthy unsaturated fats. Olive oil is one of the main sources of fat in the Mediterranean diet and can help support healthy aging.If you’re looking to decrease your sodium intake, perhaps to help lower blood pressure, we’ve developed this recipe usinglow-sodium soy sauceto help reduce the amount of sodium in the marinade, but keep the rich flavor that soy sauce brings.Photographer: Hannah Hufham, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser
Being short on time doesn’t mean you have to be short on flavor: thisSalmon Marinaderecipe is proof. The classic combination of honey and Dijon kisses the salmon with sweetness—add the umami of the soy sauce and a small spicy kick from the red pepper flakes and your taste buds will thank you. Salmon is brimming with heart-healthy omega-3 fatty acids, and this dish comes together in less than 30 minutes, making it ideal for busy weeknights. Read on for our expert tips for perfectly cooked fish.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients2tablespoonsextra-virgin olive oil2tablespoonsreduced-sodium soy sauce2tablespoonsDijon mustard1tablespoonhoney1teaspoononion powder1teaspoongarlic powder½teaspooncrushed red pepper4(5-ounce)skin-onsalmon fillets¼teaspoonsalt
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsextra-virgin olive oil
2tablespoonsreduced-sodium soy sauce
2tablespoonsDijon mustard
1tablespoonhoney
1teaspoononion powder
1teaspoongarlic powder
½teaspooncrushed red pepper
4(5-ounce)skin-onsalmon fillets
¼teaspoonsalt
Directions
Preheat oven to 400°F. Whisk 2 tablespoons each oil, soy sauce and mustard, 1 tablespoon honey, 1 teaspoon each onion powder and garlic powder and ½ teaspoon crushed red pepper together in a small bowl until well combined.
Place 4 (5-ounce) salmon fillets in a large zip-top plastic bag; pour in the marinade and gently shake the bag to coat the salmon. Press out as much air as possible before sealing the bag. Place the bag on a large plate; refrigerate for 10 to 15 minutes.
Line a large rimmed baking sheet with parchment paper. Remove the salmon from the marinade; gently shake off excess marinade (discard marinade). Place the salmon, skin-sides down, on the prepared baking sheet. Sprinkle with ¼ teaspoon salt. Bake until slightly flaky and an instant-read thermometer inserted into the thickest portion registers 125°F, 9 to 10 minutes. Tent with foil and let rest for 5 minutes before serving.
Nutrition InformationServing Size: 1 filletCalories 248, Fat 12g, Saturated Fat 2g, Cholesterol 78mg, Carbohydrates 3g, Total Sugars 2g, Added Sugars 2g, Protein 28g, Fiber 0g, Sodium 441mg, Potassium 706mg
Nutrition Information
Serving Size: 1 filletCalories 248, Fat 12g, Saturated Fat 2g, Cholesterol 78mg, Carbohydrates 3g, Total Sugars 2g, Added Sugars 2g, Protein 28g, Fiber 0g, Sodium 441mg, Potassium 706mg
Serving Size: 1 fillet
Calories 248, Fat 12g, Saturated Fat 2g, Cholesterol 78mg, Carbohydrates 3g, Total Sugars 2g, Added Sugars 2g, Protein 28g, Fiber 0g, Sodium 441mg, Potassium 706mg
Frequently Asked Questions
Absolutely. You can prepare the marinade and keep it in an airtight jar in the refrigerator for up to 30 days. The baked salmon will be good for up to 2 days in the refrigerator.
This salmon marinade would be tasty on all kinds of fish and also for roasted or grilled chicken or turkey. Typically, you would only want fish to be in a marinade for 10 to 15 minutes. Depending on the cut of poultry and whether it’s bone-in or boneless, you could marinate it for 6 to 24 hours. Bone-in cuts tend to require more time in a marinade.
We recommend pairing it with fresh in-season greens—steamed, roasted or grilled—or a crisp garden salad,Caesar saladorcoleslaw. OurWild Rice Pilafgoes fabulously with roasted salmon.
EatingWell.com, September 2024
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Sarah Pflugradt, Ph.D., RDN, CSCS
andLinda Frahm
Linda Frahm
SourcesEatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.USDA Food Safety and Inspection Service.Washing food: does it promote food safety?
Sources
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.USDA Food Safety and Inspection Service.Washing food: does it promote food safety?
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.
USDA Food Safety and Inspection Service.Washing food: does it promote food safety?
