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!
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.
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.
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.
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:
- Be sure your grates are clean so there isn’t anything for the salmon to stick to.
- Grease your grates with a paper towel dipped in oil before grilling the filets.
- 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.
- 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.
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A delicious and easy marinade for salmon filets you can make on the grill or in the oven!
- 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
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.
- 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