Spring for Salmon: 5-Ingredient Soy-Maple Baked Salmon with Pistachios

Healthy Eats_MichelleDudash_SoyMapleSalmon_H

Photo by: Michelle Dudash ©2015, FoodNetwork.com Healthy Eats, G.P. All Rights Reserved

Michelle Dudash, 2015, FoodNetwork.com Healthy Eats, G.P. All Rights Reserved

As you add in-season cherries and asparagus into your meals, consider incorporating wild Alaskan salmon into the menu.

It’s a great source of protein: A three-ounce serving of cooked salmon brings you halfway to the amount of omega-3 fatty acids recommended by the World Health Organization. These fatty acids aren’t found in many foods, so you could say, they are tough to “reel in.”

One of the best ways to ensure your salmon remains intact during preparation is to cook the fillets with the skin on, then gently maneuver the pink flesh away from the skin and bloodline before serving.

This salmon dish requires only five ingredients that produce a great depth of flavor. With just 20 minutes of prep time required, it is simple enough to prepare on a weeknight, yet has an elegant presentation that will wow dinner guests.

Soy-Maple Baked Salmon with Pistachios

Serves 4


1 tablespoon + 1 teaspoon less-sodium soy sauce

1 tablespoon + 1 teaspoon real maple syrup

2 teaspoons toasted sesame oil

1/4 cup roasted pistachios, chopped

1 pound salmon, cut into four pieces


In a baking dish, combine soy sauce, maple syrup and sesame oil. Coat the salmon on all sides in the soy marinade, leaving skin sides up. Cover and refrigerate overnight for the richest taste.

When ready to bake, preheat oven to 350 degrees F. Set salmon on the counter for 15 minutes to take off the chill. Turn salmon to skin sides down, tucking any thin ends underneath for more even cooking.

Bake until the marinade begins to bubble all around and the salmon is cooked through, about 15 minutes for 1-inch-thick fillets. Turn fillets to skin sides up.

Using a butter knife and fork, gently push skin and bloodline away from the flesh and discard. Turn fillets to skinned sides down, spoon cooked marinade over salmon and sprinkle pistachios on top.

Calories 319; Iron 0.88 mg; Protein 25.03 g; Cholesterol 62 mg; Calcium 24 mg; Carbohydrates 7.16 g; Sodium 277 mg; Vitamin A 77 IU; Total Fat 20.94 g; Dietary Fiber 0.81 g; Saturated Fat 4.20 g; Vitamin C 4.7 mg

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love.

Next Up

Salmon Recipes

Find 1000s of Food Network's best recipes from top chefs, shows and experts. And watch videos demonstrating recipe prep and cooking techniques.

How to Cook Salmon

How to pan-sear, bake and grill salmon.

How to Season Salmon

Salt, pepper and beyond: Everything you need to know for perfectly flavorful salmon.

How to Grill Salmon

Everything you need to know, including how long to grill salmon.

How to Defrost Salmon

There are only three safe ways to do it.

How to Tell If Salmon Is Bad

Plus, how to store salmon so it stays fresh.

Lox vs. Smoked Salmon: What's the Difference?

They're easy to confuse because they look nearly identical.

How to Cook Frozen Salmon Without Thawing It

Here's how to pan-fry, bake and grill salmon from frozen.