Healthy Maple-Glazed Salmon
22 min
|
easy
|
gluten-free,
high-protein,
lactose-free,
pescatarian
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 min | 12 min | 22 min |
Introduction
This healthy maple-glazed salmon is sweet, savory, and a little smoky, with beautifully caramelized edges and perfectly tender fish.
It comes together fast with pantry staples like maple syrup, Dijon, garlic, and tamari, so it is great for busy weeknights.
The gluten-free tamari keeps the dish light yet flavorful, and the ginger and smoked paprika add a fresh, cozy kick.
Ingredients (4 servings)
Ingredients
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How to Make Healthy Maple-Glazed Salmon
-
Preheat the oven and prepare the pan
Preheat your oven to 400°F and position a rack in the center.
Line a rimmed sheet pan with parchment for easy cleanup.
-
Mix the maple glaze
Whisk the olive oil, maple syrup, tamari, Dijon, garlic, smoked paprika, ginger, and lemon pepper in a small bowl.
If you like saucier salmon, set aside two tablespoons of glaze in a clean bowl for serving.
-
Prepare the salmon fillets
Pat the salmon fillets dry with paper towels so the glaze sticks instead of steaming.
Place the fillets on the prepared pan, skin-side down if your salmon has skin.
Brush the tops and sides generously with the maple glaze, using about half to two-thirds of the mixture.
-
Bake and briefly broil
Bake for 8 to 10 minutes, depending on thickness.
For deeper caramelization, switch the oven to broil and cook 1 to 2 more minutes, watching closely.
The salmon is done when it flakes easily and reaches 125°F to 130°F in the thickest part.
-
Finish and serve
Transfer the salmon to plates and drizzle with any pan juices and reserved glaze.
Sprinkle with sliced green onions and serve hot with rice, quinoa, or roasted vegetables.
Substitutions
- Tamari -> Coconut aminos
- Use equal amounts of coconut aminos for a soy-free option with gentle sweetness. The glaze tastes slightly less salty but still rich and savory.
- Maple syrup -> Honey
- Swap in honey using the same amount for a more floral flavor and slightly thicker glaze. Watch closely under the broiler because honey browns faster than maple syrup.
- Salmon -> Arctic char or trout
- Use arctic char or steelhead trout for a similar fatty texture and mild flavor. Cooking time may be a minute shorter since these fillets are often thinner.
Tips
- Dry the fish very well
- Blot the salmon with paper towels until no visible moisture remains on the surface. Dry fish browns better and gives you that glossy, caramelized glaze instead of steaming.
- Choose even-thickness fillets
- Pick fillets that are similar in thickness so they cook at the same rate. If one piece is thinner, check it early and pull it from the pan first.
- Do not over-marinate
- You can marinate the salmon in the glaze for 15 to 20 minutes if you like. Longer marinating is not needed and can make the texture slightly mushy.
- Line the pan well
- Maple syrup loves to stick and burn on bare metal pans. Parchment or nonstick foil saves scrubbing and keeps the glaze where you want it.
- Let the salmon rest briefly
- Rest the baked salmon for 3 to 5 minutes before serving. The juices redistribute so each bite tastes moist and tender.
Nutrition Facts *
| Energy | 573 | kcal |
|---|---|---|
| Protein | 40 | g |
| Total Fat | 36 | g |
| Carbohydrates | 21 | g |
| Dietary Fiber | 1 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I know when my salmon is cooked but still moist?
- Look for flesh that flakes easily with a fork but still looks slightly translucent in the very center. A quick-read thermometer should read 125°F to 130°F for juicy, medium salmon.
- Can I make this with frozen salmon?
- Yes, just thaw the fillets completely in the fridge overnight or in cold water before cooking. Pat them very dry since thawed salmon releases more moisture.
- What if my glaze burns under the broiler?
- Move the rack down a notch and reduce the broil time to about 30 seconds to 1 minute. If edges look too dark, tent loosely with foil and finish baking at 375°F instead of broiling.
- Can I grill the maple-glazed salmon instead of baking?
- Yes, but oil the grates very well and keep the heat medium to medium-high. Cook skin-side down most of the time, brushing with glaze during the last few minutes.
- How can I make this dish spicier?
- Add a pinch of red pepper flakes or a small squirt of sriracha to the glaze mixture. Taste before brushing so the heat level feels right for you.
Serving Suggestions
This maple-glazed salmon pairs beautifully with garlicky sautéed greens, simple brown rice, or a bright citrus salad.
For extra flavor, garnish with toasted sesame seeds or crushed pistachios and add lemon wedges on the side.
Leftovers taste great flaked over greens with extra green onions and a squeeze of lime for a quick lunch.
More pairings:
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