Honey Garlic Salmon — 450 Calories, 20 Minutes (High Protein, Gluten Free)
April 20, 2026 · Plateful of Joy · 14 min read
Home › Recipes › Healthy Eating › Honey Garlic Salmon
High ProteinHoney Garlic Salmon
Flaky salmon fillets glazed in a sticky, sweet honey garlic sauce — pan-seared to perfection in 20 minutes. High protein, gluten free, and impressive enough for guests but easy enough for any weeknight.
🥗 Nutrition per serving
🛒 Ingredients
- 4 salmon fillets (approx 150g / 5oz each), skin on
- 3 tbsp honey
- 4 cloves garlic, minced
- 2 tbsp soy sauce (or tamari for gluten free)
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tbsp olive oil
- Salt and black pepper to taste
- Fresh lemon wedges and parsley to serve
- Side suggestion: steamed asparagus, rice or roasted vegetables
👩🍳 Instructions
Mix honey, minced garlic, soy sauce, lemon juice and Dijon mustard in a small bowl. Whisk until combined. Set aside — this is your glaze.
Pat salmon fillets completely dry with paper towel — this is essential for a good sear. Season both sides generously with salt and pepper.
Heat olive oil in a large non-stick pan or cast iron skillet over medium-high heat until shimmering. Place salmon skin-side up. Sear undisturbed 4 minutes until a golden crust forms. Flip carefully.
Pour the honey garlic glaze over the salmon. Cook 3–4 more minutes, spooning the glaze over the top repeatedly. The sauce will reduce and become sticky and glossy. Watch carefully — honey burns quickly over high heat.
Remove from heat. Rest 2 minutes. Serve immediately with lemon wedges, fresh parsley and your choice of side. Spoon the remaining glaze from the pan over each fillet.
💡 Pro tip: The key to restaurant-quality salmon is a completely dry fillet and a very hot pan. Moisture = steaming, not searing. Pat the salmon dry, get your pan properly hot before adding oil, and don’t move the fish for the first 4 minutes. That’s how you get the perfect golden crust.
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