Citrus Salmon Fillets
Salmon fillet baked over red onion and carrots in an orange juice and honey glaze — about 279 calories and 26 g protein per serving.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A salmon fillet baked in an oven-safe skillet over red onion and baby carrots, with orange juice and honey poured over the top. One serving is about 279 calories with 26 g protein, and the sweetness comes from a modest 1/4 cup of juice and less than a teaspoon of honey.
Give the vegetables their head start. Onion and carrots cook in the oil and half the juice for 5 to 8 minutes before the fish goes in, so they finish at the same time as the salmon. Bake at 400°F for 16 to 18 minutes, until the fish flakes and reads 145°F.
Serve it over brown rice or quinoa to soak up the pan juices, or alongside a green salad for a lighter plate. Sweet potato chunks can replace the carrots; cut them small, about 1/2 inch, so they soften in the same time.
Ingredients
- Salmon (Raw)4 oz, fillet, oz, patted dry (113 g)
- Soybean Oil1 1/2 teaspoons, vegetable (7 g)
- Onions (Red)1/4 medium, chopped (28 g)
- Carrots (Baby)1/4 cup (32 g)
- Fresh parsley1 tablespoon, chopped
- Orange Juice (No Pulp)1/4 cup, divided (62 g)
- Honey3/4 teaspoon (5 g)
- Salt and black pepperto taste
- Use a skillet with an oven-safe handle; if yours is not, move everything to a baking dish before it goes in the oven.
- Fresh-squeezed orange juice tastes brighter here than juice from a carton, and one large orange gives about 1/4 cup.
- Salmon is done at 145°F; refrigerate leftovers within 2 hours and use within 2 days.
- Contains: fish (salmon).
- Naturally gluten-free and dairy-free as written.
Method
- Wash your hands and all surfaces before you start.
- Preheat the oven to 400°F. Pat the salmon dry.
- Heat the oil in an oven-safe skillet over medium-high heat. Add the onion, carrots, parsley and half the orange juice.
- Cook 5 to 8 minutes, until the onion is soft. Stir the remaining juice with the honey.
- Set the salmon in the center of the skillet, season with salt and pepper, and pour the juice and honey mixture over it.
- Bake 16 to 18 minutes, until the fish flakes easily and reaches 145°F. Serve with orange wedges if you like.
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