Stovetop~25 minComplexity
Air Fryer Salmon
This Air Fryer Salmon delivers 18g protein and 250 calories per serving — a solid omega-3 source for 2 servings. Cooks in minutes on the stovetop with Asian flavors, fitting into any training phase without kitchen time. Pair with carbs to build a complete meal that supports recovery and strength gains.
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Ingredients
2 servings
- •12 oz Salmon
- •Pinch kosher salt
- •Pinch ground black pepper
- •1 tbsp Brown sugar
- •1 tbsp Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •0.5 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •0.5 tbsp Soy Sauce, Low Sodium
- •0.3 tsp Garlic powder
- •Pinch ground ginger (optional)
Instructions
- 1Pat the salmon dry with paper towels, then season both sides lightly with salt and pepper.
- 2Line an air fryer basket with aluminum foil and preheat the air fryer to 400°F for 3 minutes.
- 3In a small bowl, whisk together the brown sugar, Dijon mustard, olive oil, soy sauce, and garlic powder until combined.
- 4Place the salmon fillets in the preheated air fryer basket so they do not touch, then spoon the glaze evenly over the top of each fillet.
- 5Cook at 400°F for 6–11 minutes (depending on thickness; fillets around 1 inch thick need 8–9 minutes), checking for doneness at the 7-minute mark—the salmon is done when it registers 145°F on an instant-read thermometer and the flesh is opaque and flakes easily with a fork.
- 6Remove the salmon from the air fryer and let rest for 2–3 minutes to allow carryover cooking to finish the job.
- 7Divide the salmon evenly between 2 serving plates, drizzle any remaining glaze from the basket over the top, and finish with a sprinkle of additional salt and pepper if desired.
Nutrition — Per Serving
409
calories
35g
protein
26g
fat
- Carbohydrates
- 5g
- Saturated fat
- 5.7g
- Sodium
- 320 mg
- Dietary fiber
- 0.1g
2 servings per batch · ~189g each
Macro data sourced from USDA FoodData Central
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How much protein does Air Fryer Salmon have per serving?
Each serving contains 18g of protein and 250 calories with 16g fat and 8g carbs. The protein-to-calorie ratio makes this a solid mid-range protein option for balanced macros during maintenance.
How long does Air Fryer Salmon take to prep?
This is a quick prep recipe that batches 2 servings on the stovetop, so you can get multiple meals ready with minimal time investment. Two batches gives you a full week of protein servings.
Is Air Fryer Salmon good for muscle gain?
At 18g protein and 250 calories per serving, this works as a lighter protein option on rest days or alongside carb-heavy sides during muscle-building phases. The omega-3 content from salmon also supports recovery and hormone production.
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