
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.
Ingredients
- •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
- 1In a small bowl, whisk together the pineapple juice, soy sauce, minced garlic, and cayenne pepper. Place the salmon fillets in a shallow dish, pour the marinade over them, cover, and refrigerate for at least 2 hours or overnight.
- 2While the salmon marinates, prepare the salsa: combine the canned pineapple (drained), diced avocado, minced jalapeño, diced onion, fresh cilantro, and a pinch of salt in a bowl. Drizzle with lime juice and toss gently. Refrigerate until serving.
- 3Remove the salmon from the refrigerator and let sit at room temperature for 10 minutes. Pour the marinade into a medium saucepan and simmer over medium-high heat, stirring occasionally, for 6–8 minutes until reduced by half and slightly thickened—the liquid should coat the back of a spoon.
- 4Heat a large skillet over medium-high heat and lightly coat with oil. Once shimmering, place the salmon skin-side up in the pan and cook for 4–5 minutes until the flesh side turns opaque and begins to color.
- 5Flip the salmon skin-side down, brush the top generously with the reduced marinade, and cook for another 4–6 minutes over medium-high heat until the salmon flakes easily with a fork and reaches an internal temperature of 145°F.
- 6Brush the salmon once more with remaining marinade and cook for 1–2 minutes until the glaze is sticky and caramelized.
- 7Divide the salmon evenly between 2 airtight meal prep containers while still warm. Top each portion with pineapple salsa just before serving, or store the salsa separately in small containers to maintain texture.
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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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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