Heart-Healthy Teriyaki Salmon Fillet
Elevate your seafood dinner with this Heart-Healthy Teriyaki Salmon Fillet recipe, a flavorful yet nutritious dish that’s perfect for busy weeknights or special occasions. Featuring tender salmon marinated in a homemade teriyaki sauce crafted from low-sodium soy sauce, honey, fresh ginger, and garlic, this dish is loaded with umami while keeping sodium in check. The salmon is baked to perfection, ensuring a moist, flaky texture while minimizing added fats. A finishing glaze adds depth and a glossy finish, complemented by optional garnishes of sesame seeds and green onions for a pop of color and crunch. Ready in just 30 minutes, this recipe combines quick prep with wholesome ingredients to create a meal that’s as good for your heart as it is delicious. Pair it with steamed vegetables or whole-grain rice for a complete, balanced plate.
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) salmon fillets (skin-on if possible)
- 0.25 cup low-sodium soy sauce or tamari
- 2 tablespoons honey (or maple syrup as an alternative)
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 2 tablespoons water
- 1 teaspoon cornstarch or arrowroot powder
- 1 teaspoon sesame seeds (optional, for garnish)
- 2 tablespoons green onions, thinly sliced (optional, for garnish)
Instructions
In a small mixing bowl, combine the low-sodium soy sauce, honey, rice vinegar, sesame oil, grated ginger, and minced garlic. Whisk together until well blended to create the teriyaki marinade.
Set aside 2 tablespoons of the marinade to use as a finishing glaze later.
Place the salmon fillets in a shallow dish or zip-top bag and pour the remaining marinade over them. Make sure the salmon is evenly coated. Cover and refrigerate for 20-30 minutes, but no longer than 1 hour to prevent the fish from becoming too salty.
While the salmon marinates, make the teriyaki glaze. In a small saucepan, combine water and cornstarch, whisking until smooth. Add the reserved 2 tablespoons of marinade and bring to a simmer over medium heat. Cook for 2-3 minutes until thickened, then set aside.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with a heart-healthy oil like avocado oil.
Remove the salmon fillets from the marinade and place them skin-side down on the prepared baking sheet. Discard the used marinade.
Bake the salmon in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Avoid overcooking to maintain moisture.
Once cooked, remove the salmon from the oven. Brush the reserved teriyaki glaze over the top of each fillet for added flavor and a beautiful shine.
Garnish with sesame seeds and green onions, if desired. Serve immediately with a side of steamed vegetables or brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
1734 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.0 g | 133% | |
| Saturated Fat | 23.3 g | 116% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 428 mg | 143% | |
| Sodium | 2379 mg | 103% | |
| Total Carbohydrate | 45.0 g | 16% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 34.9 g | ||
| Protein | 155.0 g | 310% | |
| Vitamin D | 89.4 mcg | 447% | |
| Calcium | 111 mg | 9% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 2952 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
