• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Family Dinner
  • Top 10 Recipes
  • Freebies
  • Recipe Index
  • Meet Carole

menu icon
go to homepage
  • Home
  • Family Dinner
  • Top 10 Recipes
  • Freebies
  • Recipe Index
  • Meet Carole
search icon
Homepage link
  • Home
  • Family Dinner
  • Top 10 Recipes
  • Freebies
  • Recipe Index
  • Meet Carole
×

Home » Main Dishes

July 29, 2021 Main Dishes

Healthy Salmon Marinade

Jump to Recipe·Print Recipe

A deliciously addictive healthy salmon marinade you can use in the summer on the grill, or directly in your oven. Loaded with tons of flavor because no one likes boring salmon for dinner. This is also delicious on top of your favorite salad as well!

Healthy Salmon Marinade

We all love grilling our favorite burgers, chicken, and pork chops in the summer, but some nights you just want something lighter coming from the grill. That is when I pull out the salmon. And because it is a bit on the bland side, a killer marinade is a must.

Healthy Salmon Marinade

How long does the salmon need to marinade?

For this recipe, the minimum amount of time to marinade the fish is 30 minutes. That being said, the longer you allow the salmon to marinade, the better your end result will be so plan accordingly.

You can keep salmon in the marinade for up to 24 hours, but no longer. If you do, then the fish will begin to get mushy. I like to begin the marinating process before work in the morning but you could do it the night before as well.

healthy grilled salmon

Why is there so much oil in a healthy salmon marinade?

While there is a bit of oil (and honey) in this marinade, if your concerned about additional calories, remember that most of those calories remain in the bowl when it comes time to grill or bake the fish. You’ve infused the fish with all the flavor while only adding a few additional calories.

Healthy Salmon Marinade

Tips for grilling salmon

While some proteins are easily grilled without much thought or preparation, fish can be a bit tricky but here are a few tips to keeping your salmon in one piece on the grill:

  1. Be sure your grates are clean so there isn’t anything for the salmon to stick to.
  2. Grease your grates with a paper towel dipped in oil before grilling the filets.
  3. Preheat your grill for 10-15 minutes. If your grates are not very hot, the fish will definitely stick, no matter how much you greased the grates.
  4. Use a fish spatula which is thin enough to gently slide under each filet and large enough to properly support the delicate salmon when flipping.
healthy grilled salmon on a plate with veggies

Looking for more great seafood recipes?

  • Shrimp tacos in corn tortillas
    Shrimp Tacos
  • Fish Tacos

Craving more than salmon? Subscribe to My Kitchen Escapades to get new recipes and a weekly newsletter delivered straight to your inbox! You can also stay in touch on TikTok, Instagram, Facebook, Pinterest,  and YouTube for all the latest updates!

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Healthy Salmon Marinade

Healthy Salmon Marinade

  • Author: Carole Jones
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Grilled
  • Cuisine: American
Print Recipe
Pin Recipe

Description

A delicious and easy marinade for salmon filets you can make on the grill or in the oven!


Ingredients

Scale
  • 4 salmon fillets 4-6 ounces each
  • 4 tablespoons extra virgin olive oil
  • 1 1/2 tablespoons honey
  • 1 1/2 tablespoons soy sauce
  • 1 teaspoon lemon zest
  • 1 clove garlic, minced
  • 2 teaspoons chopped fresh parsley
  • 2 teaspoons fresh thyme leaves
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Instructions

  • Place the olive oil, honey, soy sauce, lemon zest, garlic, parsley, thyme, salt, and pepper in a container with a lid. Whisk to combine.
  • Add the salmon to the marinade and place on the cover. Gently roll it to coat the salmon with the marinade.
  • Marinate in the refrigerator for at least 30 minutes, or up to 24 hours.
  • Remove the salmon from the marinade and scrape off any excess bits of herbs or garlic so they don’t burn.
  • Grilling instructions: Preheat an outdoor grill on medium high heat. Add the salmon fillets and cook for 5-6 minutes on each side or until salmon is opaque throughout.
  • Oven instructions: Preheat the oven to 425 degrees. Place the salmon on greased baking sheet. Bake for 15 minutes or until salmon is cooked through.


Nutrition

  • Serving Size: 1 filet
  • Calories: 274 calories
  • Sugar: 4 g
  • Sodium: 592 mg
  • Fat: 17 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 10 g
  • Trans Fat: 0 g
  • Carbohydrates: 4 g
  • Fiber: 1 g
  • Protein: 23 g
  • Cholesterol: 62 mg

Keywords: grilled seafood recipes, healthy recipes

Did you make this recipe?

Tag @thecarolejones on Instagram and hashtag it #mykitchenescapades

Categories: Main Dishes Tags: Fish, Grilled

Filed Under: Main Dishes
Leave a Comment
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Hey there my friend! I’m Carole Jones, a momma to 6 crazy kiddos and honestly, I’m just trying to get my kids to eat something that isn’t chicken nuggets and french fries.

More about me →

FOLLOW CAROLE ON YOUR FAVORITE SOCIAL MEDIA

  • Facebook
  • Twitter
  • Pinterest
  • YouTube
  • Instagram
  • TikTok

Recent recipes

  • Single Serve Chocolate Chip Cookie
  • Swig Sugar Cookie Recipe
  • Grilled Baked Potatoes in Foil
  • 33 Outstanding Leftover Chicken Breast Recipes

Popular recipes

  • The Best Sushi or Sticky Rice Recipe
  • Perfect Oven Roasted Potatoes
  • Cheesy Tater Tot Casserole
  • Thai Chicken Salad with Spicy Peanut Sauce

Hey there my friend! I’m Carole Jones, a momma to 6 crazy kiddos and honestly, I’m just trying to get my kids to eat something that isn’t chicken nuggets and french fries.

More about me →

FOLLOW CAROLE ON YOUR FAVORITE SOCIAL MEDIA

  • Facebook
  • Twitter
  • Pinterest
  • YouTube
  • Instagram
  • TikTok

Recent recipes

  • Single Serve Chocolate Chip Cookie
  • Swig Sugar Cookie Recipe
  • Grilled Baked Potatoes in Foil
  • 33 Outstanding Leftover Chicken Breast Recipes

Popular recipes

  • Easy Chicken Cordon Bleu Casserole
  • Authentic Pork Carnitas – Mexican Slow Cooked Pulled Pork
  • Parmesan Chicken Bake

Footer

FOLLOW CAROLE ON YOUR FAVORITE SOCIAL MEDIA

  • Facebook
  • Twitter
  • Pinterest
  • YouTube
  • Instagram
  • TikTok

Grab my newest cookbook here!

30 Minute Cooking from Frozen Cookbook

I Want Free Recipes Right to My Inbox!




FREE MEMBERSHIP for you weekly recipe fix




Privacy Policy

My blog contains affiliate links, which means I receive a small compensation if you make a purchase using my link, at no additional cost to you. And no worries, I only link to products that I both use and love! ~ Carole

Copyright © 2022 My Kitchen Escapades