A close-up shot of a salmon steak being grilled in a non-stick pan in a kitchen setting. Perfect for cooking enthusiasts.

Stovetop~25 minComplexity

Salmon Marinade

Name: Salmon Marinade
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: Salmon, raw; Olive oil; Soy sauce, low sodium; Honey; Mustard, Dijon; Garlic powder; 1/8 teaspoon ground black pepper

This Salmon Marinade provides 36g protein and 523 calories per serving — a self-contained option that builds toward your daily targets. Quick-preps 4 servings on the stovetop with no additional components needed, streamlining your prep workflow. Use it as your primary protein for a meal or combine with carbs and vegetables to hit specific macro ratios.

Rate this recipe:

Ingredients

4 servings

•
Salmon(680g)
•
Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
•
Soy Sauce, Low Sodium(45g)
•
Honey(30g)
•
Mustard, Dijon(30g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
•
Garlic powder(3g)
•
1/8 teaspoon ground black pepper

Instructions

1Pat the salmon dry with paper towels and place in a large zip-top bag.
2In a mixing bowl, whisk together the olive oil, low-sodium soy sauce, honey, Dijon mustard, and garlic powder until combined.
3Pour the marinade over the salmon, seal the bag while removing excess air, then place on a plate to catch drips. Marinate at room temperature for 30 minutes, or refrigerate for up to 1 hour (do not exceed 1 hour or the fish may become mushy).
4**Oven method:** Line a 9×13-inch baking dish with parchment paper and arrange the salmon skin-side up without touching. Bake at 400°F for 11–14 minutes for 6-ounce fillets, until the internal temperature reaches 135°F at the thickest part, then rest 5 minutes before serving.
5**Grill method:** Place the salmon skin-side down on a preheated hot grill. Cook without moving for 6–7 minutes until the salmon releases easily with a spatula and the skin is charred. Flip and cook flesh-side down for 2–4 minutes until the internal temperature reaches 135°F, then rest 5 minutes.
6Divide the cooked salmon evenly into 4 airtight containers while still warm, adding any pan juices or marinade drippings.

Nutrition — Per Serving

523

calories

36g

protein

38g

fat

Carbohydrates: 8g
Saturated fat: 7.3g
Sodium: 596 mg
Dietary fiber: 0.2g

4 servings per batch · ~212g each

Macro data sourced from USDA FoodData Central

Sauces can't be added as standalone meals

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set up your profile to unlock

Common questions

How much protein does Salmon Marinade have per serving?

Each serving contains 36g of protein at 523 calories with 38g fat and 8g carbs. This high-protein, low-carb profile makes it one of the most protein-dense preparations in the salmon recipe collection.

How long does Salmon Marinade take to prep?

Quick prep time yields 4 servings per batch from the stovetop. The marinade preparation is straightforward, making this an efficient option for marinating salmon before cooking.

Is Salmon Marinade good for muscle gain?

At 36g protein and 523 calories per serving, Salmon Marinade is well-suited for muscle gain phases where you need to hit 180-200g daily protein intake. The calorie content supports a moderate surplus while the high protein load drives muscle protein synthesis.