This easy salmon recipe finishes off moist pan-fried fish in the oven with a tasty maple orange glaze and is an amazing dinner to toss together in minutes! Free from gluten, dairy, grains, nuts, and refined sugars, it’s even suitable for a paleo diet.
What should I make with salmon?
What should I put on salmon?
This simple preparation has you pouring a blend of orange juice, maple syrup, balsamic vinegar, and dijon mustard over your pan-fried salmon. Squeeze the half orange. Then, just stir the maple syrup, vinegar, and mustard into the juice. Pour it over the salmon along with a chopped onion, and set it into the oven to finish. The juices form a lovely glaze.
How do I know if salmon is cooked?
Cooking time will vary depending on the thickness of your salmon. Salmon is done when it has turned from a translucent, dark pink to a whiter, lighter pink colour. You will be able to separate large flakes of salmon when it has cooked.
The very centre of the flesh might seem a little undercooked at first, as salmon will finish cooking for about 5 minutes after you remove it from the heat.
Do you take the skin off salmon?
Leave the skin on salmon while you cook it. The skin helps it hold together and makes a protective layer between the delicate fish and your hot pan.
I often buy salmon without skin. Whenever I see wild Alaskan salmon on sale, I buy a few frozen packs to keep on hand for quick dinners. They usually come without the skin.
Can you eat salmon skin?
If your salmon comes from a very clean source, the skin is fine to eat. It contains the same nutrients as the flesh of the fish. In fact, it contains a high concentration of those amazing omega-3 fatty acids that we’re always looking for.
However, if the fish has been swimming in contaminated water, the toxins will accumulate in the fat and skin. For this reason, I don’t eat the skin from farmed salmon.
Why is salmon good for you?
Salmon is rich in omega-fatty acids.
It’s also a great source of protein. I’ve recently become aware of my need to include more protein in my diet, so this is my new focus. Protein is essential for healing after injury, for strong bones, and for maintaining muscle mass as we age. Since more muscle mass burns more calories, we need to keep strong!
Salmon is also high in B-vitamins, potassium, selenium, and the antioxidant astaxanthin.
How to Make this Easy Salmon Recipe
Sear your salmon in an oven-safe skillet, pour a mixture of orange juice, balsamic vinegar, maple syrup, and dijon mustard over it, along with a sprinkling of chopped green onion, and finish it in the oven! It’s that easy to prepare a quick, delicious, nutritious dinner!
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- 1 pound salmon, boned
- juice from 1/2 orange
- 1 tablespoons balsamic vinegar
- 1 tablespoons pure maple syrup
- 1 teaspoon dijon mustard
- 1 tablespoon coconut oil
- 1 green onion, chopped
- Preheat oven to 425 F.
- Combine maple syrup, balsamic vinegar, and dijon mustard with orange juice and set aside.
- Heat an oven-safe frying pan over medium-high heat. Add coconut oil. Then add the salmon. It will sear quickly. Flip it over, and turn off the heat. Leaving the fish in the pan, pour the orange juice mixture over it. Sprinkle on chopped onion.
- Move the hot pan to the oven and cook, uncovered, for 6 to 9 minutes for the salmon to finish cooking inside. The juice mixture should be reduced to a nice glaze. Watch it closely to make sure it doesn't boil dry and burn.
- Serve with the glaze scraped from the pan and drizzled over the salmon. Leftovers keep well in the fridge and are nice served on a lettuce salad.
Nutrition Information:Yield: 4 Serving Size: 4 ounces
Amount Per Serving:Calories: 323 Total Fat: 17g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 71mg Sodium: 141mg Carbohydrates: 14g Fiber: 1g Sugar: 12g Protein: 25g