Best 2 Six Healthy Salmon Marinade Recipes

Salmon is a healthful fish known for its rich omega-3 fatty acids and other nutrients. It's versatile and can be prepared in various ways, including baking, grilling, and pan-frying. Marinating salmon before cooking can enhance its flavor and tenderness, and it's especially useful for dry cooking methods like baking or grilling. Experimenting with different marinade ingredients can create unique and flavorful salmon dishes. This article provides six healthy salmon marinade recipes that use wholesome ingredients like herbs, spices, citrus, and olive oil to create delicious and nutritious salmon dishes.

Check out the recipes below so you can choose the best recipe for yourself!

SIX HEALTHY SALMON MARINADE RECIPES

Six Healthy Salmon Marinade Recipes image

Made with fresh healthy ingredients, these six marinade recipes will give your salmon amazing taste without overpowering the fish.

Provided by Andi

Categories Main Course

Number Of Ingredients 35

Ingredients

1 Tbsp olive oil
¼ cup lemon juice (approx. one freshly squeezed lemon)
2 garlic cloves (minced)
1 tsp lemon zest
salt and pepper (to taste)
1 Tbsp olive oil
¼ cup soy sauce (or tamari sauce)
1 Tbsp honey (or maple syrup)
1 Tbsp lemon juice
½ Tbsp hot sauce
salt and pepper (to taste)
2 Tbsp olive oil
2 Tbsp dijon mustard
2 Tbsp honey
1 Tbsp whole grain mustard
½ tsp garlic powder
salt and pepper (to taste)
1 Tbsp olive oil
¼ cup lime juice (approx. 3 freshly squeezed limes)
½ Tbsp lime zest
½ tsp chili powder
½ tsp garlic powder
¼ tsp paprika
salt and pepper (to taste)
1 Tbsp olive oil
2 Tbsp lemon juice
2 garlic cloves (minced)
1 tsp Italian seasoning
salt and pepper (to taste)
1 Tbsp olive oil
¼ cup freshly squeezed orange juice
1 Tbsp orange zest
2 garlic cloves (minced)
1 ½ tsp ground ginger
salt and pepper (to taste)

Steps:

Add all marinade ingredients to a small bowl and mix together.
Add salmon to a glass container or plastic bag and pour marinade sauce overtop. Container should be small enough so that salmon can soak up the sauce. Seal the bag/container and let sit in fridge for 1-2 hours before cooking. Salmon can also marinade overnight in the fridge.
Preheat oven to 450°F. Line a baking sheet with parchment paper. Place salmon fillet skin side down on the baking sheet. Bake for 12-15 minutes or until salmon is easily flaked with a fork. (If you have small salmon fillets, just cook for less time).
Heat a frying pan over medium-high heat with cooking oil. Once the pan is hot, add the salmon so skin side is facing up. Cook for 2-3 minutes then flip over so skin side is down. Pour the leftover marinade sauce over top of the salmon and cook for another 3-5 minutes. I like to watch the clock during this time because I'm not a fan of overcooked salmon.
At this point, depending on how thick the salmon is, the sides of the salmon should have just turned white and it should be cooked. To check you can use a fork to see if the salmon flakes easily. If it does, and the insides aren't translucent, then it's cooked. Remove from heat.
Heat barbecue to medium heat, place salmon on the grill, skin side up. Cover and let cook for about 5 minutes, then flip. Pour extra marinade over top and cook an additional 5 minutes. Salmon will be done when easily flaked with a fork.
Lightly coat the inside of the air fryer tray or basket with olive oil or cooking spray. Add the salmon fillets skin side up to the tray. Cook at 400°F for 10 minutes, then flip them over and pour leftover marinade on top. Cook an additional 10 minutes, or until fully cooked.

HEALTHY SALMON MARINADES

Healthy Salmon Marinades image

These Healthy Salmon Marinades are the perfect easy clean eating recipe! Made with minimal ingredients, paleo, keto and Whole30 - they're perfect for meal prep! Whether you make them on the grill or baked in the oven - everyone will love them! Made without butter, these low carb salmon recipes are great for meal prep, lunch, or dinner.

Provided by The Clean Eating Couple

Categories Main Course

Time 1h

Number Of Ingredients 24

Ingredients

1 lb ButcherBox Salmon ((about 4 salmon filets))
1 tablespoon olive oil
1/4 teaspoon pepper
1/4 teaspoon salt
1 teaspoon fresh rosemary (minced )
2 tablespoons lemon juice
1/2 tablespoon lemon zest
1 tablespoon olive oil
1/4 teaspoon pepper
1/4 teaspoon salt
1 tablespoon lime juice
1 tablespoon coconut aminos
1/2 tablespoon sriracha
1 tablespoon olive oil
1/4 teaspoon pepper
1/4 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1 tablespoon lime juice
1/2 tablespoon lime zest
2 tablespoon olive oil
1 tablespoon whole grain mustard
1 teaspoon garlic powder
1/4 teaspoon salt

Steps:

In separate bowls, whisk together marinades. Pour into individual ziploc bags. Place 1 large piece of salmon (about 4-6oz salmon) with each marinade. Carefully try to squeeze out air from the bag. Marinate for at least 30 minutes. Do not marinate for more than 2 hours.

Nutrition Facts : ServingSize 4 oz salmon + marinade, Calories 320 kcal, Carbohydrate 4 g, Protein 23 g, Fat 20 g, SaturatedFat 4 g, Cholesterol 62 mg, Sodium 807 mg, Fiber 1 g, Sugar 1 g

Tips:

Choose the right salmon: Opt for wild-caught salmon, which is lower in contaminants and higher in omega-3 fatty acids.
Use fresh herbs and spices: They will infuse the salmon with more flavor than dried ones.
Don't over-marinate the salmon: Marinating the salmon for too long can make it tough.
Cook the salmon properly: Salmon is best cooked to medium-rare or medium, so that it remains moist and flaky.
Serve the salmon with a variety of sides: Roasted vegetables, grilled fruit, or a simple salad are all great options.

Conclusion:

With these six healthy salmon marinade recipes, you'll have a delicious and nutritious meal that's perfect for any occasion. Whether you're grilling, baking, or pan-frying your salmon, these marinades will add flavor and moisture to the fish. So next time you're looking for a healthy and delicious seafood option, give one of these salmon marinades a try.

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