Broiled Orange Marmalade Salmon

This orange marmalade salmon recipe is very sentimental to me. Certain recipes bring back memories, and for me, this here is one of those recipes. I’ll explain more about why later.

But this recipe is incredibly simple and easy to prepare. Other than the fresh salmon, it uses bottled and canned ingredients. Many of which are probably already in your cupboard.

Plus, it’s a great way to get more heart and brain-benefitting omega-3 fatty acids into your diet!

😍 I hope you enjoy this recipe. If you give it a try, please leave me a recipe rating and comment below!

Why This Recipe Is So Special

I was in my 20’s when I first made this recipe when visiting with my parents. My father, who passed away in 2012, was still alive and not yet home from work. He was a physician specializing in internal medicine. He worked long hours seeing patients both in the hospital and during office hours at his own health clinic.

I decided to make dinner that night to give my mother a break from cooking. My mother didn’t cook a lot of fish since most smelled and tasted “too fishy” for her liking. Still, I wanted to try something different and I knew how good salmon was for your health.

I remember my mother saying that she didn’t think my father liked salmon either, which made me second guess my dinner choice. However, there was no turning back. I hoped for the best and turned the broiler on.

My father came home after dinner was made. I was anxious to see how he’d feel about this orange marmalade salmon.

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. Success! And a total “keeper” of a recipe ever since.

This will always be one of my favorite go-to salmon recipes because:

  1. It’s SO easy to make
  2. It’s got essential omega-3’s and vitamin D
  3. The heart-warming memory I will forever associate with this recipe

I hope this orange marmalade salmon 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 omega-3s can benefit humans in many different areas, including improving cardiovascular and cognitive health, and decreasing inflammation (1, 2, 3).

The 2020-2025 Dietary Guidelines for Americans and the American Heart Association recommend adults consume at least 2 servings of fatty fish per week.

If supplementing in capsule or oil form, most major organizations agree that 250-500 milligrams 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-3 fatty acids and cardiovascular health shows that a higher intake is associated with a lower risk of heart disease. Fish, particularly fatty fish, is rich in protein, vitamin D and polyunsaturated fatty acids (1). This research also suggests that PUFAs in fatty fish like salmon may improve heart rate, blood pressure, and cholesterol levels.

Research also 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 older population. Many studies have found that individuals with a higher intake of omega-3 fatty acids have improved cognitive function.

This includes working memory, executive function, verbal memory, short-term memory, and perceptual speed (3).

This is promising evidence that the intake of DHA and EPA can help protect against cognitive diseases 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 components. These include resolvins, protectins, and maresins which are produced from omega-3 fatty acids (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 consume larger amounts of omega-6 fatty acids compared to omega-3s. This dangerous ratio of omega-6 to omega-3s has been known to put us at a 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 making sure you eat fatty fish twice a week or taking an omega-3 supplement.

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 or cooking time for you.

Salmon doesn’t require any breading or sitting by the fryer to ensure it doesn’t burn to a crisp. All you need is a few minutes under a broiler.

Lower fat cooking methods, like broiling, baking, grilling, 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.

If pan-frying, you will likely cook your salmon over medium-high heat. You’ll want to stay close to the stove as fish cooks quickly. If you overcook it, it will be very dry or burn on the bottom. You will want to sear both sides, starting with the skin side down and cooking it until it’s cooked through with an internal temperature of 145 degrees Fahrenheit.

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 temp set anywhere from 350 up to 450 degrees. Higher temps usually means 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, choose the low setting so you don’t burn the outside of your salmon and leave the inside raw. This method produces a great result. Perfectly flaky and moist on the inside!

Depending on your broiler settings, you may need to stay 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, 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 dry and tough.

Broiled salmon with orange marmalade ingredients layed out on dark countertop.
Pictured: Ingredients used to make broiled orange marmalade salmon

Ingredients

Most of these ingredients are ones you’ll likely already have ready to go. Using canned foods and bottled spices are a convenient ways to get a quick and healthy meal on the table during busy weeknights.

Salmon– You’ll need (4) 6-ounce salmon fillets for this recipe. I prefer wild Alaskan salmon but you can use whatever is available to you.

Orange marmalade– You can use regular orange marmalade or sugar-free for this recipe. Just make sure it’s marmalade, not orange jelly. You want those bits of orange rind for extra citrusy flavor!

Dijon mustard– Adding a little Dijon mustard adds some tang and sophistication to this orange marmalade salmon recipe. If you’re not a fan of Dijon, don’t worry. I’m not either and I still loved this. You can also omit it if you’re worried about the flavor.

Garlic powder– powdered garlic is a convenient ingredient that is so versatile and adds so much flavor.

Ginger– I use dried ginger powder for this recipe however ginger paste can also be used. Adjust the amount to your preference. I like ginger, so I sometimes add double the amount.

Salt and pepper– and finally some common seasonings to round out this orange marmalade salmon recipe. Adjust the salt and pepper to your taste preferences.

Broiled salmon with orange marmalade on a white plate served with a green salad and scalloped potatoes

What to Serve with Orange Marmalade Salmon

When trying to decide what to serve alongside this orange marmalade salmon, 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 to later.

Starchy Sides

Leafy Green Sides

Other Non-Starchy Sides

Other Easy Weeknight Meals

Broiled salmon with orange marmalade on a white plate served with a green salad and scalloped potatoes

Broiled Orange Marmalade Salmon

My favorite easy-to-prepare, weeknight salmon recipe. This one is always a great way to get a punch of fresh flavor and those heart-healthy omega-3's!
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 377 kcal

Ingredients
  

  • ½ cup orange marmalade
  • 1 Tbsp. Dijon mustard
  • ½ tsp. garlic powder
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • tsp ground ginger
  • 4 6-oz salmon fillets
  • Cooking spray

Instructions
 

  • Preheat your broiler to LOW.
  • Combine the first 6 ingredients in a small bowl, stirring well.
  • Place fish on a baking sheet coated with cooking spray. Brush half of marmalade mixture over fish and broil for 6-8 minutes.
  • Brush the salmon with the remaining marmalade mixture. Place the salmon back under the broiler for another 3-5 minutes or until fish flakes easily when tested with fork. This step may take an additional 5-10 minutes, as oven temps can vary.

Video

Notes

Additional Suggestions:
  • Try using fresh garlic and/or ginger if you have some. *FYI, I suggest doubling the amount called for if using fresh. 
  • You can omit the salt if you need to follow a strict 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. 
 
 Nutrition Information Per Serving (Makes 4 servings):
377 calories, 13.4 gm fat, 3.1 gm sat. fat, 27.3 gm carbohydrate, 36.6 gm protein, 0.4 gm fiber, 488 mg sodium, 600 mg potassium, 87 mg cholesterol
Keyword broiled salmon, easy, marmalade dijon, marmalade dijon salmon, marmalade salmon, salmon

Share with me: Did you try this orange marmalade salmon recipe? Leave me a comment below to let me know. Did you do anything differently? I’d love to hear from you!

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2 thoughts on “Broiled Orange Marmalade Salmon”

  1. Mary Jane Plemons

    I’m very interested in trying this recipe. It sounds so good. Can you please give me the approximate potassium content of a serving? Thank you so much.

    1. Hello Mary Jane, great question! There are 600 mg of potassium per serving which all comes from the salmon fillet itself. Surprisingly, the marmalade has no potassium. I’ve updated the nutrition information with this info. 🙂

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