Baked salmon with Southeast Asian marinade

Dietitian’s tip:

Salmon also works well on the grill or in oven. Be sure to leave enough time for the marinade to season the fish. Serve on couscous with steamed green beans on the side for a delicious meal.

Number of servings

Serves 2

  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Low-fiber
  5. Healthy-carb
  6. Diabetes meal plan


  1. 1/2 cup pineapple juice with no added sugar
  2. 2 garlic cloves, minced
  3. 1 teaspoon low-sodium soy sauce
  4. 1/4 teaspoon ground ginger
  5. 2 salmon fillets, each 4 ounces
  6. 1/4 teaspoon sesame oil, divided
  7. Freshly ground black pepper, to taste
  8. 1 cup diced fresh fruit, such as pineapple, mango and papaya, divided


To make the marinade:

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top.

Put in the refrigerator and marinate for 1 hour. Turn the salmon a few times in the marinade.

To cook the salmon:

Heat the oven to 375 F.

Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil.

Drizzle each with 1/8 teaspoon sesame oil.

Sprinkle with pepper and top each with 1/2 cup diced fruit.

Wrap the foil around the salmon, folding the edges to seal.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side.

Transfer the salmon to warmed individual plates and serve immediately.

Nutritional analysis per serving

Serving size: 1 fillet

  • Calories 301
  • Total fat 16 g
  • Saturated fat 3.5 g
  • Trans fat Trace
  • Monounsaturated fat 3.5 g
  • Cholesterol 62 mg
  • Sodium 179 mg
  • Total carbohydrate 15 g
  • Dietary fiber 1.5 g
  • Added sugars 0 g
  • Protein 24 g
  • Total sugars 11 g
  • Polyunsaturated fat 4.5 g
  • Potassium 587 mg
  • Calcium 34 mg
  • Magnesium 52 mg
  • Vitamin D 500 IU
  • Iron 1 mg

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