PF
Close-up of sesame crusted salmon with rice on a stylish black plate, showcasing gourmet food photography.
Stovetop~25 minComplexity

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.

Rate this recipe:

Ingredients

4 servings
  • 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 6Remove from heat. Stir in the orange zest and taste the sauce, adjusting seasoning with salt and pepper as needed.
  7. 7Divide the salmon and glaze evenly into 4 airtight containers while hot. Let cool to room temperature before sealing and refrigerating.
  8. 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

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set your goal to unlock — free, 30 seconds

Common questions

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.

Crockpot Lasagna

Slow Cooker · 6 servings

63g protein490 cal8g fat
Complexity
View Recipe →+ Plan

Slow Cooker Beef Pasta

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Philly Cheesesteak Pasta

Stovetop · 8 servings

59g protein530 cal14g fat
Complexity
View Recipe →+ Plan

Beef Bacon Pasta

Stovetop · 10 servings

67g protein600 cal18g fat
Complexity
View Recipe →+ Plan