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StovetopComplexity

Pineapple Salmon

Pineapple Salmon provides 24g protein and 423 calories per serving — a nutrient-dense option with omega-3 fatty acids for recovery support. Two servings prepare quickly on the stovetop, making this suited for smaller households or targeted single meals. Rotate this in weekly to diversify protein sources while maintaining consistent calorie and macro intake.

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Ingredients

2 servings
  • Salmon(170g)
  • Pineapple Juice, Canned Or Fresh(240g)
  • Soy Sauce, Low Sodium(30g)
  • Garlic(120g)
  • Cayenne Pepper, Ground(1g)
  • Pineapple, Canned, In Juice, Drained(240g)
  • Avocado
  • JalapeñO Pepper
  • Yellow Onion
  • Cilantro, Fresh(60g)
  • 1/4 teaspoon kosher salt
  • Lime Juice, Fresh(30g)

Instructions

  1. 1In a small bowl, stir together the pineapple juice, soy sauce, garlic, and cayenne pepper.
  2. 2Place the salmon fillets in a small shallow baking dish then pour the marinade over the fish, cover tightly with plastic, then refrigerate for 2 hours or overnight.
  3. 3While the salmon marinades, prepare the salsa: Combine the pineapple tidbits, avocado, jalapeno, red onion, cilantro, and salt in a small mixing bowl. Pour lime juice over the top, then toss gently to coat. Refrigerate until ready to serve.
  4. 4When ready to bake, preheat the oven to 400 degrees F. While the oven preheats, remove the fish from the refrigerator. Line a baking sheet with aluminum foil, then coat with non-stick cooking spray. Remove the salmon from the marinade, shake off any excess, then place the salmon flat-side down on the prepared baking sheet.
  5. 5Transfer the marinade to a medium saucepan. Simmer over medium-high, stirring often, until the marinade is reduced by half, about 6 minutes. Brush liberally all over the top of the salmon.
  6. 6Bake the salmon for 5 minutes, brush again, then bake an additional 5 to 10 minutes, until the fish flakes easily with a fork. Serve topped with pineapple salsa.

Nutrition — Per Serving

423

calories

24g

protein

12g

fat

Carbohydrates
57g
Saturated fat
2.7g
Sodium
618 mg
Dietary fiber
4.2g

2 servings per batch · ~446g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Pineapple Salmon have per serving?

Each serving delivers 24g of protein and 423 calories with 57g carbs and 12g fat. The carbohydrate content is notably higher than other protein sources, making this recipe carb-forward for post-workout meals.

How long does Pineapple Salmon take to prep?

This quick prep recipe makes only 2 servings on the stovetop, so it's sized for smaller batches or individual meal prep sessions rather than full-week batch cooking. Total time is under 15 minutes.

Is Pineapple Salmon good for muscle gain?

With 24g protein and 57g carbs per 423-calorie serving, this recipe is optimized for muscle-building phases where post-workout carbohydrate intake is a priority. The carbs support glycogen replenishment and the omega-3 content from salmon aids recovery.

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