
Crispy Honey Orange Glazed Salmon
This Crispy Honey Orange Glazed Salmon provides 5g protein and 168 calories per serving—a nutrient-dense side that pairs with higher-protein mains. Four quick-prep servings on the stovetop fit seamlessly into any meal prep rotation. Use this to add micronutrients and omega-3s without compromising your daily calorie target.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(10g)
- •Salmon
- •Orange Juice, Fresh(60g)
- •Honey(45g)
- •Soy Sauce, Low Sodium(30g)
- •Garlic(240g)
- •1 pinch salt (to taste)
- •1 pinch cracked pepper (to taste)
- •Orange
Instructions
- 1Pat the salmon dry with paper towels and season both sides with salt and pepper. Mince the garlic and zest the orange, then juice it into a measuring cup.
- 2Heat the butter and a drizzle of olive oil in a large skillet over medium-high heat until the butter foams. Once shimmering, place the salmon skin-side up in the pan and cook 3–4 minutes until the skin is golden and crispy, without moving the fish.
- 3Flip the salmon carefully and cook skin-side down for 2 minutes until the flesh is opaque on the edges but still slightly translucent in the center.
- 4Pour the orange juice around (not over) the salmon and bring to a simmer over medium-high heat. Cook 1 minute, stirring occasionally, until the juice reduces to about half its volume and becomes syrupy.
- 5Add the minced garlic to the pan and cook 30 seconds until fragrant. Stir in the honey and low-sodium soy sauce, mixing until combined. Slide the salmon around gently in the sauce to coat evenly and cook 30 seconds to 1 minute more until the sauce thickens into a glaze and the internal temperature of the salmon reaches 145°F.
- 6Remove from heat. Stir in the orange zest and taste the sauce, adjusting seasoning with salt and pepper as needed.
- 7Divide the salmon and glaze evenly into 4 airtight containers while hot. Let cool to room temperature before sealing and refrigerating.
- 8Reheat gently in a skillet over medium heat with a splash of water (2–3 minutes) or in a microwave (1–2 minutes, covered) before serving over rice, noodles, or vegetables.
Nutrition — Per Serving
168
calories
5g
protein
6g
fat
- Carbohydrates
- 31g
- Saturated fat
- 0.6g
- Sodium
- 281 mg
- Dietary fiber
- 1.4g
4 servings per batch · ~100g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Honey Orange Glazed Salmon have per serving?
Each serving contains only 5g of protein with 168 calories, 6g fat, and 31g carbs—this is a side dish or appetizer, not a primary protein source. This recipe functions as a carbohydrate and flavor component rather than a standalone meal.
How long does Crispy Honey Orange Glazed Salmon take to prep?
Quick prep on the stovetop yields 4 servings, making it fast to prepare when you need a glazed component to pair with separate protein sources. Active cooking time is minimal for a salmon dish.
Is Crispy Honey Orange Glazed Salmon good for muscle gain?
With only 5g protein per serving, this recipe does not function as a primary protein source for muscle-building goals and is better suited as a flavor-forward side to accompany high-protein mains. The 31g carbs are useful for post-workout carbohydrate refueling when paired appropriately.
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