Healthy Salmon Marinade Recipes That Complement This Nutritious Fish

It’s summer and your grill is busier than ever with everything from pork ribs to chicken breasts sizzling away. When you’re in the mood for lighter fare, fish is always a great option. Salmon, in particular, is not only delicious but also loaded with nutrients like omega-3 fatty acids and protein (5). To make things even better, salmon is also easy to prepare and can be cooked in a variety of ways. Don’t let its bland reputation fool you – salmon can be grilled, baked, smoked, or even seared. And with the right marinade it can take on any flavor you desire. Here are some healthy salmon marinade recipes to get you started (we’ll also throw in some of the science-backed health benefits of this amazing fish!)

What Do You Put In A Healthy Salmon Marinade For Grilling?

A standard marinade has three important elements: fat, acid, and flavorings. Each of these plays a key role in ensuring that your salmon comes out succulent and full of flavor.

The Fat

This is what helps the marinade to stick to the salmon and also helps keep it moist while cooking. Good options include olive oil and avocado oil. We’re choosing these two oils not only because of the heart-healthy fats they contain but also because they have a high smoke point.

This means they won’t start to smoke and burn before your salmon is cooked through. It also helps that they have a neutral or complementary flavor as well so they won’t compete with the other ingredients in your marinade.

The Acid

This is what gives the salmon its characteristic tangy flavor. It also helps tenderize the fish so that it’s easier to eat. Good options include lemon juice, lime juice, and vinegar.

The Flavorings

These are the ingredients that will give your salmon its unique flavor. This is where you can get creative and experiment with different herbs, spices, and other ingredients. Some good options to try include garlic, ginger, soy sauce, and honey.

We prefer low-calorie flavorings such as dry rubs and spices to avoid adding unnecessary calories and sugar to our marinade. However, in moderation, even honey can be a healthy way to sweeten up your salmon.

Read More: Hearty Salmon Salad Recipe

How Long To Marinate Salmon?

The general rule of thumb is to marinate salmon for 30 minutes to 1 hour. This will give the fish enough time to absorb the flavors of the marinade without overdoing it.

If you’re using a particularly strong marinade you may want to marinade the salmon for a shorter period of time. Strong flavors can overwhelm the fish if left to marinade for too long.

On the other hand, if you’re using a particularly delicate marinade, you may want to marinade the salmon for a longer period of time (up to 12 hours). This will give the flavors a chance to develop and penetrate the fish. In this case, you may want to add the acid later or leave it out to avoid breaking down the flesh too much.

Can You Freeze Salmon In A Marinade?

No, it’s not recommended to freeze salmon in the marinade. Freezing the fish with a marinade can cause the cell structure of the fish to break down, resulting in a soggy and mushy texture.

How Do You Cook Salmon After Marinating?

Once you’ve marinated your salmon, it’s time to cook it! You have a few options:

• Grilling –  Use a preheated grill to cook your salmon. Brush the grill with oil and lay the salmon down on top. It should be hot enough to avoid any fish sticking to the grill, but not too hot or it will burn the marinade. Grill for 4-5 minutes on each side, depending on the thickness of your salmon.
• Baking –  Preheat your oven to 375°F. Place the marinated salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes, depending on the thickness of your salmon.
• Air Frying – Preheat your air fryer to 375°F. Place the marinated salmon in the basket and cook for 8-10 minutes, depending on the thickness of your salmon.
• Pan Frying – Heat a non-stick skillet over medium heat. Add 1 tablespoon of oil and lay the salmon down in the skillet. Cook for 4-5 minutes on each side, depending on the thickness of your salmon.

What Can You Eat With Marinated Salmon?

Marinated salmon is a great source of protein and healthy fats, so it pairs well with many side dishes. Here are some of our favorites:

• Vegetables – Roasted or steamed vegetables such as broccoli, carrots, and brussels sprouts are the perfect accompaniment to marinated salmon.
• Salads – A light and fresh salad such as a quinoa, lentil, or bean salad is a great way to add some crunch and nutrition to your meal.
• Rice – A simple white or brown rice side dish is a great option for soaking up the flavors of your marinade. Alternatives like quinoa or cauliflower rice are also delicious.
• Potatoes – Oven-roasted potatoes or mashed potatoes are always a crowd pleaser. Alternatives like sweet potato fries are also an option.

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The Best Salmon Marinade Recipes

Now that we’ve gone over the basics of marinating salmon, it’s time to get to the good stuff – the recipes! We’ve compiled a list of our favorite salmon marinade recipes for you to try. These recipes are all healthy, easy to make, and guaranteed to make your salmon taste amazing.

1. Garlic-Maple Salmon Marinade (4)

This marinade is perfect for those who like their salmon with a little sweetness. The maple syrup compliments the rich flavor of the salmon while the garlic adds a nice depth of flavor. Feel free to use keto maple syrup if desired, but even using maple syrup this is still a low-carb recipe.

Ingredients:

• 1/3 cup Olive oil
• 3 tbsp Lemon juice
• 2 tbsp Maple syrup (keto or regular)
• 2 tbsp Fresh parsley
• 1 tbsp Fresh dill
• 1 clove Garlic (minced)
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions:

1. In a bowl, combine all ingredients and whisk together until evenly combined.

Nutrition

Calories 395 | Fat 26.5g | Protein 34g Total Carbs 0.3g | Net Carbs 0.2g | Fiber0.1g | Sugar 0.1|

Teriyaki Salmon Marinade (2)

This Asian-inspired marinade has a wonderful balance of sweet and savory flavors. The teriyaki sauce adds a delicious umami flavor while the green onion adds some freshness to the dish.

Ingredients:

• 1 1/2 tablespoons Teriyaki sauce
• 1 tablespoon Oil
• 3 cloves Minced garlic
• Chopped green onion

Instructions:

1. In a bowl, combine teriyaki sauce, oil, garlic and green onion. Whisk together until evenly combined.

Nutrition:

Calories: 440 kcal | Carbohydrates: 3g | Protein: 34g | Fat: 32g | Saturated Fat: 5g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 19g | Cholesterol: 94mg | Sodium: 77mg | Potassium: 886mg | Fiber: 1g | Sugar: 1g | Vitamin A: 238IU | Vitamin C: 13mg | Calcium: 34mg | Iron: 2mg

Honey Soy Salmon Marinade (3)

Sweet, savory, and full of flavor, this honey soy marinade is sure to make your salmon taste delicious. The combination of soy sauce and honey creates a wonderful umami flavor that will have your tastebuds singing.

Ingredients:

• 1 1/2 tablespoons honey or brown sugar
• 1 1/2 tablespoons soy sauce
• 1 teaspoon lemon zest
• 1 clove garlic, minced
• 1 teaspoon ground mustard
• 2 teaspoons chopped fresh Italian parsley
• 2 teaspoons fresh thyme leaves
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

Instructions:

1. In a bowl, combine all ingredients and whisk together until evenly combined.

Nutrition:

Serving Size: 1 filet | Calories: 274 | 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

Read More: Salmon Veggie Curry Recipe

Lemon Rosemary Salmon Marinade (1)

Citrusy, herby, and oh-so-good, this marinade is sure to make your salmon the star of the show. The lemon and rosemary work perfectly together to create a flavor that’s both bright and earthy.

Ingredients:

• 1 tablespoon olive oil
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 1 teaspoon fresh rosemary minced
• 2 tablespoons lemon juice
• 1/2 tablespoon lemon zest

Instructions:

1. In a bowl, combine all ingredients and whisk together until evenly combined.

Nutrition:

Amount Per Serving (4 oz salmon + marinade) ; Calories 320 Calories | Fat 20g | Saturated Fat   4g | Cholesterol 62 mg | Sodium 807mg | Potassium 565 mg |Carbohydrates 4g | Fiber 1g | Sugar 1g | Protein 23g | Vitamin A 119 IU | Vitamin C 8mg | Calcium 14mg | Iron 1mg

Chilli Lemon Salmon Marinade (1)

If you need to give your salmon a bit of a spicy kick, this chili lemon marinade is the way to go. The combination of lemon and chili creates a flavor that’s both bright and zesty, perfect for those who like a bit of heat in their food. 

Ingredients:

• 1 tablespoon olive oil
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1 tablespoon lime juice
• 1/2 tablespoon lime zest

Instructions:

1. In a bowl, combine all ingredients and whisk together until evenly combined.

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Mustard Garlic Salmon Marinade (1)

Keep it simple with this classic mustard garlic marinade. The combination of garlic, whole grain mustard, and olive oil gives your salmon a robust flavor that pairs perfectly with roasted vegetables and a side of rice. 

Ingredients:

• 2 tablespoons olive oil
• 1 tablespoon whole grain mustard
• 1-2 cloves garlic, minced (or 1 teaspoon garlic powder)
• 1/4 teaspoon salt

Instructions:

1. In a bowl, combine all ingredients and whisk together until evenly combined.

Nutrition:

Amount Per Serving (4 oz salmon + marinade) ; Calories 320 Calories | Fat 20g | Saturated Fat   4g | Cholesterol 62 mg | Sodium 807mg | Potassium 565 mg |Carbohydrates 4g | Fiber 1g | Sugar 1g | Protein 23g | Vitamin A 119 IU | Vitamin C 8mg | Calcium 14mg | Iron 1mg

The Bottom Line

No matter what type of salmon marinade you choose, you’re sure to have a delicious dinner on the table in no time. Be sure to observe the recommended marinating times for a moist, flaky and flavorful meal. Bon Appétit!