Sweet and Spicy Salmon

PHOTO: WHITNEY CARNEY, MS, RDN, LD

As a new working professional, I wasn’t used to having limited time to fix weekly meals. I quickly learned that after working all day, I wanted something that was easy to fix, nutritious and tasted good to the soul. 

This recipe is just that! You can marinate the salmon while you’re at work and, when you get home, do a quick pan fry, warm up some brown rice, steam some edamame or broccoli, and there is dinner! This recipe also is packed with omega-3 fatty acids, achieving half of your recommended fish intake for the week.

Side note: I like to prepare a whole-grain side at the beginning of the week to pair with meals throughout the week. Brown rice is a current favorite, and it pairs well with salmon.


Sweet and Spicy Salmon

Serves 4

Ingredients

  • ½ teaspoon minced garlic
  • 3 tablespoons reduced sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons chili sauce
  • 3 tablespoons water
  • 4 4-ounce salmon filets
  • 1 tablespoon olive oil

Directions

  1. Add garlic, soy sauce, honey, chili sauce and water to small bowl and whisk until combined to prepare marinade for salmon. Place salmon in a large, sealable plastic bag, pour in marinade, seal and let marinate in the refrigerator for at least one hour.
  2. Remove salmon from bag and discard marinade. Add olive oil and salmon to a large skillet and heat over medium heat. Cook for about 5 minutes on each side or until internal temperature has reached 145°F.
  3. Serve immediately over brown rice with a favorite vegetable side dish to make a meal!
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Whitney Carney

Whitney Carney, MS, RDN, LD, serves as the RDN of the WVU Disordered Eating Center of Charleston and for the PEIA program at IFITT24. Whitney enjoys treating eating disorders via a non-diet approach, utilizing intuitive eating, and loves helping others achieve a better relationship with food.