This broiled salmon recipe with orange marmalade Dijon glaze is very sentimental to me. Certain recipes bring back memories, and this right here is one of those recipes. I hope you like it!
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Why this Recipe is So Special
When I first made this recipe, I was 20-something and visiting my parents. My father was still alive and not home from work yet. He was a physician who specialized in internal medicine. He worked long hours seeing patients both in the hospital and during office hours at his own health clinic.
To give my mother a break from cooking, I decided to cook dinner for them one night. My mother didn’t cook a lot of fish since most smelled and tasted “too fishy” for her liking. But I wanted to try something different and I knew how good salmon was for your health.
I’m not a huge fan of Dijon mustard. However, this salmon with Dijon mustard recipe is perfection. It’s got the right amount of everything that combines into a perfect glaze for the salmon fillets.
Anyway…I remember my mother saying that she didn’t think my father liked salmon, which of course made me nervous, thinking no one would be eating my salmon dinner but me. But I hoped for the best and kept going.
When he came home, dinner was finished and I was anxious to see how he’d like it. He sat down, took a bite and to my surprise…HE LIKED IT! In fact he ate the whole thing and asked what I had done to make it taste so good. Major win for me! And total keeper of a recipe ever since. This will always be one of my favorite go-to salmon recipes not only because it’s salmon and let’s face it…salmon is the bomb when it comes to getting those omega-3’s, but also because of the memory I will forever associate with this recipe.
I hope this salmon with marmalade Dijon glaze recipe turns all of you salmon-wary individuals into salmon lovers too!
Health Benefits of Salmon
Salmon is a rich source of polyunsaturated omega-3 essential fatty acids, including eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. Research shows that these omega-3s can benefit humans in many different areas, including improving cardiovascular and cognitive health, and decreasing inflammation (1, 2, 3).
Currently, the 2020-2025 Dietary Guidelines for Americans and the American Heart Association recommend adults consume at least 2 servings of fatty fish per week. And if supplementing in capsule or oil form, most major organizations agree that 250-500 miligrams per day of a combination of EPA and DHA is beneficial for adults (4).
Omega-3 Fatty Acids and Cardiovascular Health
A meta-analysis of research on the effects of omega-3s and cardiovascular health shows that increased intake is associated with decreased risk of CVD. Fish, particularly fatty fish, is rich in protein, vitamin D and polyunsaturated fatty acids (1). This research also suggests that PUFAs in fatty fish such as salmon may improve heart rate, blood pressure, and lipid levels.
One study shows that EPA may have a stronger association with reduced cardiovascular risk and many health organizations recommended EPA specifically as a treatment for cardiovascular risk reduction however a combination of EPA and DHA is also beneficial (5).
Omega-3 Fatty Acids and Cognitive Health
Salmon and other fatty fish may also help improve and prevent cognitive decline, particularly in the elderly population. Many studies have found that increasing intake of omega-3 fatty acids can improve cognitive function. This includes working memory, executive function, verbal memory, short-term memory, and perceptual speed (3).
This is promising evidence that intake of DHA and EPA can help protect against cognitive disease such as Alzheimer’s disease and dementia.
Omega-3 Fatty Acids and Inflammation
The fatty acids in fatty fish such as salmon, mackerel, sardines, and herring are also known to help reduce inflammation. According to available research, polyunsaturated fatty acids have anti-inflammatory lipid mediators. These include resolvins, protectins, and maresins which are produced from omega-3 PUFAs (2).
The reduction of inflammation occurs when higher levels of omega-3s help reduce circulating levels of chemokines, cytokines, and pro-inflammatory metabolites that come from omega-6 polyunsaturated fatty acids (6).
As a whole, adults in Western culture tend to get excessive of omega-6 PUFAs compared to omega-3s. This dangerous ratio of omega-6 to omega-3s has been known to put us at higher risk of developing cardiovascular disease, cancer, and inflammatory and autoimmune diseases (7). This is why it is important to get an adequate amount of omega-3 fatty acids in your diet, which can be easily done by eating fatty fish twice a week.
Why Broil Salmon?
Unlike the fried fish you get with chips (AKA French fries) at pubs and restaurants around the world, salmon needs a little more TLC when it comes to the cooking technique. And by TLC, I don’t mean more prep time for you. In fact, it doesn’t even require you to sit by the fryer making sure it doesn’t burn to a crisp.
Lower fat cooking methods, like broiling, baking, and pan-frying are not only heart-healthy cooking techniques, they are easy!
All you need to know, is 1) which method you are using to prepare it, and 2) how long to cook it for.
The answers to these questions are going to vary based on the recipe of course.
If pan-frying, you will likely cook over medium-high heat and want to stay close to the stove as fish cooks quickly and if overdone, can become very dry or burn on the bottom. You will want to sear both sides, starting with the skin side down and cooking until it’s cooked through and flaky.
If baking, you’ll have some free time before having to check on your salmon fillets in the oven. Most baked salmon recipes take between 15-30 minutes in an oven set to anywhere from 350 up to 450 degrees. Higher temps usually mean the skin will be more crispy, while the lower temp may take longer and the outside skin will remain soft.
If broiling, you may have a low and high broil setting on your oven, like I do. If so, I choose the low setting so not to burn the outside and leave the inside raw. This method produces a great result when cooking salmon. Perfectly flaky and moist on the inside! Depending on your broiler settings, you may need to stick close by and check every couple minutes to make sure things aren’t getting too overcooked. It’s very easy to end up with black, charred fish when broiling. Take it from me. I’ve burned enough food in the oven to know you’ve got to check often. 😜
No matter which cooking method you use, just make sure you’re cooking it with the skin side DOWN. This is because the skin acts as a protective barrier from the hot pan. It also prevents the salmon from getting too dry and tough.
What to Serve with Salmon with Orange Marmalade
To balance out your meal, I’d recommend a starchy side and a non-starchy vegetable. Here are a few great options for side dishes to serve with salmon fillets. These are such great side dishes that you can use them so many other recipes too! You might want to save this page to refer back later.
Starchy Sides to Serve with Salmon
- Roasted baby potatoes (any color)
- Mashed potatoes
- Baked potatoes
- Hasselbeck potatoes
- Brown or wild rice
- Broccoli Quinoa Casserole
- Whole grain dinner roll or biscuits
Leafy Greens to Serve with Salmon
Other Non-Starchy Sides to Serve with Salmon
- Steamed, roasted, stir-fried broccoli with garlic
- Cauliflower “rice”
- Green beans
- Roasted Brussels sprouts
- Lemon Garlic Roasted Asparagus
Broiled Salmon with Marmalade Dijon Glaze
- ½ cup orange marmalade
- 1 Tbsp. Dijon mustard
- ½ tsp. garlic powder
- ½ tsp. salt
- ¼ tsp. black pepper
- ⅛ tsp ground ginger
- 4 6-oz salmon fillets
- Cooking spray
- Preheat broiler.
- Combine first 6 ingredients in a small bowl, stirring well.
- Place fish on a cooking sheet coated with cooking spray. Brush half of marmalade mixture over fish; broil for 6 minutes.
- Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with fork, or until desired degree of doneness. May take an additional 5-10 minutes, as oven temps can vary.
- You can omit the salt if you need to follow a low sodium diet.
- Serve this with roasted red potatoes, sweet potatoes, or other roasted/steamed vegetable of choice and a grain such as rice, pasta, quinoa, etc.
Share with me: Did you try this salmon with orange marmalade recipe? Let me know by sending me comment below. Did you do anything differently? I’d love to hear from you!
For other easy weeknight meals, try my:
- Unexpectedly Good Dilly Bean Stew with Cabbage
- Tasty Turkey Burgers
- Turkey Philly Cheesesteak Meatballs
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Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.