The salmon is coated in a flavorful marinade. An easy meal to prepare. Grill, Bake, Broil, or Pan Sear.

Glazed Salmon

Yield 4 Servings
Prep Time. 10 minutes
Cook Time. 15 minutes
Marinating Time. 1 hour
Total Time. 25 minutes

4 salmon fillets 4 ounces each
2 tablespoons olive oil
1 tablespoon brown sugar
1 tablespoon low sodium soy sauce
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1.5 teaspoon thyme leaves chopped
1/2 teaspoon pepper
1 teaspoon minced garlic


  1. Place the olive oil, brown sugar, soy sauce, lemon zest, Dijon mustard, thyme, and pepper in a bowl. Whisk to combine.
  2. Reserve 1 tablespoon of the marinade for later use. Add the garlic to the bowl.
  3. Add the salmon and marinade to a resealable freezer bag and seal. Shake to coat the salmon with the marinade. Marinate in the refrigerator for at least 1 hour, or up to 8 hours.
  4. Remove the salmon from the marinade.
  5. Preheat an outdoor or indoor grill over medium high heat.  If using an outdoor grill, be sure to coat the grill grates with vegetable oil.
  6. Add the salmon fillets and cook for 5-6 minutes on each side or until salmon is opaque throughout.
  7. Brush the reserved marinade over the salmon fillets, then serve.

Nutrition Facts: Glazed Salmon
Yield 4 servings. Analysis per serving. 222 Calories (kcal); 3 Carbohydrates (g); 24 Protein (g); 0 Total Dietary Fiber (g); 3 Total Sugars (g); 2 Added Sugar (g); 12 Fat (g); 2 Saturated Fat (g); 53 Cholesterol (mg); 215 Sodium (mg) 

Meal Planning

1/2 cup Orange Juice
1 slice Whole Grain Toast
1 Tbsp Peanut Butter
1 tsp Jam or Jelly
1 cup Skim or Soy Milk
Coffee, Tea, Water

Chef salad
2 cup Mixed Greens
2 Tbsp Onions, chopped
3 slices Cucumbers
1 oz Ham, lean
2 oz Turkey, lean
1 oz Cheese, shredded
5 Whole Wheat Crackers
FF vinaigrette
Water/Unsweetened Beverage

4 oz Glazed Salmon
1/2 cup Brown Rice
8 Asparagus Spears
1 cup Arugula with Diced Tomatoes
 FF vinaigrette
 Water/Unsweetened Beverage

Plan Snacks throughout the day. Add an endless salad to any meal or snack.
The Fat-free Vinaigrettes are free to consume.
17 frozen grapes
1/2 cup LF ice cream

Daily Nutrition Facts: 1299 Calories (kcal); 157 Carbohydrates (g); 79 Protein (g); 15 Total Dietary Fiber (g); 62 Total Sugars (g); 7 Added Sugar (g); 48 Fat (g); 15 Saturated Fat (g); 155 Cholesterol (mg); 1926 Sodium (mg) 

Contact Family Nutrition Center to schedule an appointment with our Registered Dietitians. Let us help you meet your health and nutrition goals.