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.
Ingredients
- •Salmon(170g)
- •Pinch kosher salt
- •Pinch ground black pepper
- •Brown sugar(15g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Olive oil(8g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Soy Sauce, Low Sodium(8g)
- •Garlic powder(1g)
- •Pinch ground ginger (optional)
Instructions
- 1With paper towels, pat the salmon dry. Sprinkle lightly on both sides with salt and pepper.
- 2For easy cleanup, line the air fryer basket with aluminum foil. Preheat the air fryer to 400°F according to the manufacturer’s instructions (for my air fryer, that is 3 minutes).
- 3In a small bowl or larger liquid measuring cup, mix together the brown sugar, Dijon, oil, soy sauce, garlic powder, and ginger (if using). Spoon all over the top of the salmon.
- 4Slide out the air fryer basket and set it on a heatproof surface. Place the fillets in the basket so that they are not touching.
- 5Cook the salmon in the air fryer for 6 to 11 minutes, depending upon their thickness and your model (fillets around 1 inch will need 8 to 9 minutes). Do not overcook or the salmon will be dry. Salmon is done when it registers 145°F on an instant read thermometer (I remove mine a few degrees early, let it rest, then the carryover cooking finishes the job). Check it a few times towards the end to make sure it doesn’t overcook.
- 6Transfer to a serving plate. Enjoy hot, with a sprinkle of additional salt and pepper as desired.
Nutrition — Per Serving
250
calories
18g
protein
16g
fat
- Carbohydrates
- 8g
- Saturated fat
- 3.2g
- Sodium
- 287 mg
- Dietary fiber
- 0.1g
2 servings per batch · ~109g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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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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