Salmon Marinade
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.
Ingredients
- •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 and place in a ziptop bag.
- 2In a measuring cup with a spout or mixing bowl, whisk together the oil, soy sauce, honey, Dijon, garlic powder, and black pepper.
- 3Pour over the top of the fish.
- 4Seal the bag, removing as much excess air as you can, then set in a dish or on a plate to catch any possible drips. Let marinate at room temperature for 30 minutes or refrigerate for up to 1 hour (after 1 hour, fish tends to get mushy when marinated but if you MUST, you can refrigerate for up to 4 hours).
- 5Cook the salmon, using your preferred method. OVEN: Line a 9x13-inch baking dish with parchment paper and place the salmon in the center (if using fillets, make sure they do not touch). Bake at 400°F for 11 to 14 minutes for 6-ounce fillets or 15 to 18 minutes for a single side, until the salmon registers 135°F on an instant read thermometer inserted at the thickest part of the salmon (the FDA recommends 145°F; I prefer to remove the salmon and let it rest so that it doesn’t taste dry). Remove from the oven and let rest 5 minutes.
- 6GRILL: Place the salmon skin-side down on a HOT grill. Let cook without disturbing until the salmon releases easily with a spatula, about 6 to 7 minutes. Flip and cook on the flesh side, about 2 to 4 minutes more depending upon your grill temperature. Remove to a plate and let rest 5 minutes.
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
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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.
