|

High Protein Honey Garlic Salmon

GermanInsightsByInsights Team Published Updated
Honey Garlic Salmon Recipe

This recipe is the definition of “high reward, low effort.” It delivers a massive amount of protein and heart-healthy fats in under 20 minutes. The sauce is sticky, sweet, and savory, caramelizing perfectly on the tender salmon.

  • Prep time: 5 minutes
  • Cook time: 10-12 minutes
  • Servings: 2-3

Ingredients

The Protein

  • Salmon Fillets: 2-3 fillets (skin-on or skinless, approx. 6oz each)
  • Salt & Black Pepper: To taste
  • Olive Oil or Avocado Oil: 1 tbsp (for searing)

The Honey Garlic Sauce

  • Garlic: 3-4 cloves, minced (fresh is best!)
  • Honey: 1/3 cup
  • Soy Sauce (or Tamari/Coconut Aminos): 1/4 cup (use low-sodium to control salt)
  • Lemon Juice: 1 tbsp (cuts the sweetness)
  • Red Pepper Flakes: 1 tsp (optional, for a little kick)

Garnish (Optional)

  • Green Onions: Sliced
  • Sesame Seeds: Toasted
  • Lemon Wedges

Instructions

  1. Prepare the Salmon: Pat the salmon fillets dry with a paper towel. This is crucial—removing moisture ensures a nice sear rather than steaming the fish. Season generously with salt and black pepper on both sides.
  2. Sear the Fish: Heat the oil in a medium-sized skillet (cast iron or non-stick) over medium-high heat.
    • If using skin-on: Place salmon skin-side down first. Cook for 4-5 minutes until the skin is crispy. Flip and cook for another 1-2 minutes.
    • If using skinless: Sear for 3-4 minutes per side until golden brown.
    • Note: The salmon does not need to be 100% cooked through yet, as it will finish in the sauce.Remove salmon from the pan and set aside on a plate.
  3. Make the Sauce: In the same pan (don’t wipe it out—keep that flavor!), reduce heat to medium. Add the minced garlic and sauté for 30 seconds until fragrant (be careful not to burn it). Pour in the honey, soy sauce, lemon juice, and red pepper flakes. Whisk to combine. Let the sauce simmer for 1-2 minutes until it begins to bubble and thicken slightly.
  4. Glaze and Finish: Return the salmon fillets to the pan. Spoon the thickening sauce repeatedly over the fillets. Let them cook in the sauce for another 1-2 minutes until the fish flakes easily with a fork and the glaze coats the salmon beautifully.
  5. Serve: Plate the salmon and drizzle any remaining sauce from the pan over the top. Garnish with sliced green onions and sesame seeds.

Meal Prep & Serving Ideas

To keep this meal high protein and clean, try pairing it with:

  • Garlic Roasted Asparagus: Roast at 400°F (200°C) for 10 minutes while the salmon cooks.
  • Quinoa or Brown Rice: Great complex carbs for energy.
  • Steamed Broccoli: Use the extra sauce to flavor the broccoli.
  • Cauliflower Rice: For a low-carb/keto option.

Storage

  • Refrigerator: Store in an airtight container for up to 3 days.
  • Reheating: Reheat gently in a pan or microwave. If using the microwave, cover it to prevent the fish from drying out.

Want to explore more healty recipes? Check out our Healthy Food Dishes like Chickpea Salad Recipe and so on.

Similar Posts