Close-up of a grilled salmon fillet with spices and rice on a white plate.

Stovetop~25 minComplexity

Air Fryer Salmon

Name: Air Fryer Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Cuisine: asian
Ingredients: Salmon, raw; Pinch kosher salt; Pinch ground black pepper; Brown sugar; Mustard, Dijon; Olive oil; Soy sauce, low sodium; Garlic powder; Pinch ground ginger (optional)

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

•
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

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

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

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Common questions

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.