Stovetop~25 minComplexity
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.
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Ingredients
4 servings
- •9 oz Salmon
- •0.3 cup Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •3 tbsp Soy Sauce, Low Sodium
- •2 tbsp Honey
- •2 tbsp Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •0.5 tsp Garlic powder
- •0.1 tsp 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
296
calories
14g
protein
22g
fat
- Carbohydrates
- 10g
- Saturated fat
- 3.8g
- Sodium
- 512 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~106g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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Set your goal to unlock — free, 30 secondsCommon 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.
