Air Fryer Salmon
This Air Fryer Salmon delivers 21g protein and 268 calories per serving — a lean option for hitting daily protein targets without excess calories. Preps 4 servings in minutes on the stovetop, making it ideal for midweek dinners when time is limited. The omega-3 content supports recovery while keeping you in a caloric deficit.
Ingredients
- •Salmon(397g)
- •Cooking spray (per 1-second spray)
Non-stick spray (PAM or store brand). Saves calories vs. pouring oil.
- •Soy Sauce, Low Sodium(15g)
- •Brown sugar(60g)
- •½ tsp freshly cracked black pepper ($0.03)
- •Garlic powder(3g)
Instructions
- 1Pat the salmon dry with paper towels and arrange on a cutting board. If using frozen salmon, thaw completely in the refrigerator beforehand.
- 2In a small bowl, whisk together the soy sauce, brown sugar, and garlic powder until the brown sugar begins to dissolve.
- 3Brush the marinade mixture evenly over both sides of the salmon, coating generously. Let sit for 5 minutes while you prepare the stovetop.
- 4Heat a large skillet over medium-high heat and lightly coat with cooking spray. Once the pan is hot (about 1–2 minutes), place the salmon skin-side up in the skillet. Cook for 5–7 minutes until the flesh is opaque and flakes easily with a fork, and the internal temperature reaches 145°F. Do not flip; the skin will crisp against the pan.
- 5Transfer the cooked salmon to a clean cutting board and cool for 2–3 minutes. If needed, portion into individual servings.
- 6Divide the salmon evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
268
calories
21g
protein
13g
fat
- Carbohydrates
- 16g
- Saturated fat
- 0.0g
- Sodium
- 140 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~20g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Air Fryer Salmon have per serving?
Each serving contains 0g of protein, 62 calories, 0g fat, and 15g carbs. This recipe is a carbohydrate component only and provides no protein contribution to your daily intake.
How long does Air Fryer Salmon take to prep?
Quick prep with 4 servings per batch on the stovetop, making it efficient to prepare alongside other meal prep proteins. One batch yields enough portions for multiple days.
Is Air Fryer Salmon good for fat loss?
At 62 calories per serving with zero fat and protein, this functions as a low-calorie carb option for calorie-deficit phases. Combine it with a substantial protein source since it contributes nothing to protein targets.
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