Easy Healthy Maple Glazed Salmon in Foil

Are you trying to get in shape this year? This quick and Easy Healthy Maple Glazed Salmon in Foil only takes a couple of minutes to prepare!

 

maple glazed salmon in foil with a fork taking a bite

 

Listen, you do not grow up in the Pacific Northwest without learning to love fresh seafood. Unless you’re me. I did not like seafood as a kid, but being married to someone who loves it forces you to try new things. Or old things that you need to give a second chance to is the better way to say it. This Easy Healthy Maple Glazed Salmon in Foil is Cade’s current favorite way to create a healthy and easy dinner recipe.

 

The Pacific Northwest is known for it’s Native American influence and fresh seafood. In school I can perfectly remember doing the Native American unit and having to attend a special program at night, dressed in brown paper decorated costumes and true Native Americans coming to perform songs and dances along with us.

Salmon was a very important part of their lives and there were a lot of protections in place to allow the people still living off of the land the opportunity to fish just as their ancestors did.

We read stories and went on field trips to see the plank houses and totem poles and learn all about the smart ways the people caught, cooked and stored their fish.

I bet they wold have loved this Easy Healthy Maple Glazed Salmon in Foil and as a kid I would have been more than willing to share my portion with anyone… 😉

 

maple glazed salmon in foil with a fork taking a bite

 

Easy Healthy Maple Glazed Salmon in Foil

  • Why Cook in Foil?

Before I start talking about the recipe can we just quickly chat about this whole foil dinner thing? I love it for some recipes and not for others.

Cooking in foil allows you to trap in all of that steam and moisture, think about a slow cooker, so you end up with really tender food.

However, that also means that you don’t get the same caramelization and color and texture for food. This is why you’ll often see foil dinners include a quick few minutes under a broiler to create crisp edges and color. Which is what you’ll see in this recipe.

 

The ingredients list is small and things you probably have already in your home.

  1. Salmon (ok you probably don’t keep this stocked at all times)
  2. Mustard- Dijon is our preference
  3. Chili Powder
  4. Smoked Paprika
  5. Salt
  6. Maple Syrup- the real stuff, none of that fake pancake stuff.

In a small bowl, mix together the mustard and seasonings. It will create a very thick, very dark red paste which you will paint all over the salmon.

Place the salmon on a foil covered baking sheet with rimmed edges so no juices escape.

While a pastry brush is tempting to use, I’ve found that the back of a spoon or a spatula works best to spread it all over the salmon.

Pull the foil up over the salmon, not allowing the foil to be pressed against the salmon or the spices will come off on the foil instead of staying on the fish. Pinch the foil shut and bake for 15 minutes or until done.

 

Tip for Foil Dinner

This is really important so listen up! Be so careful opening up the foil packet. Steam has now been trapped in there for 15 minutes and will explode out like a volcano in your face if you don’t avert. A steam burn is not good for anyone.

 

Maple Glazed Salmon

Once you’ve removed the salmon from the oven it’s time for the maple syrup. The only reason it wasn’t added before is that it tends to slide off of the salmon or sometimes burn because of the sugars.

Drizzle the salmon with the maple syrup and turn the oven to broil.

Place the salmon on a top rack, closer to the broiler and broil for 2-3 minutes. Remove and enjoy!

What Salmon is Best to Eat

  • What Salmon Should I Buy?

Well, it kind of depends on what you’re looking for. The largest salmon, and what many in the PNW love is the king or chinook. This fish is prized for its high fat content, rich omega-3s and buttery texture.

Sockeye, an oilier fish with deep-red flesh, has a stronger flavor and stands up well to grilling and smoking. While Coho is milder and often lighter in color.

If you’re easing your way into liking salmon I’d recommend starting with the coho.

 

 

maple glazed salmon in foil with a fork taking a bite

 

How Should Salmon Look When Cooked?

I was so, so nervous when I started cooking fish. How would I know when it was done?!

Salmon will change from translucent (red or raw look) to opaque (pink) as it is cooking.  A filet, after 6-8 minutes of cooking, can be checked for doneness, by taking a sharp knife or fork to peek into the thickest part of the meat. If the meat is beginning to flake, but still has a little translucency in the middle, it is done.

 

Is Salmon Good For You?

  • Why is Salmon Healthy?

Salmon is an excellent source of high-quality protein, vitamins and minerals. But, the nutrients in salmon that are most beneficial are omega-3 fatty acids. Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease.

Eating salmon may help lower blood pressure as well. Especially as we are aging these are both really important to maintain a healthy body.

 

  • Which Salmon is Healthiest?

So which salmon is healthiest? Wild Alaskan Salmon.

Wild Alaskan salmon is the healthiest salmon available because the regulated safe fishing practices used to capture the salmon and the wild, natural diet they consume. These two factors render it healthy for the palate and the environment.

The calorie and fat content in wild salmon is lower compared with farmed salmon. Let’s talk about  farmed salmon below.

  • Which Salmon has the Lowest Mercury?

Actually, good news, salmon has some of the lowest traces of mercury and the different kinds of salmon all tend to be around the same so buy what you wanna buy!

 

Do Farmed Salmon and Wild Salmon Taste the Same?

Wild and farmed salmon of the same type taste much the same to a regular consumer. However, there are differences between wild and farmed salmon.

  • Wild salmon contains more mineral and has a healthier diet because of the natural things they are eating and their environment.
  • Farmed salmon is higher in Vitamin C, saturated fat, polyunsaturated fatty acids and calories.

So in the long run, wild salmon is the way to go.

 

maple glazed salmon in foil with a fork taking a bite

Can Salmon be Reheated?

Yes, salmon can be reheated, but the way you do it matters.

Fish, salmon included is a delicate meat so throwing it in a hot pan or a quick microwave trip can overcook and dry out the fish. Instead, it’s best toreheatit slowly, at a low temperature, like by placing it in foil back in the oven at 350 degrees until hot.

Or, if you’re using the microwave, try putting a little saran wrap with one side not sealed over a plate with the salmon on it. Drop the microwave to 50% power and slowly reheat it.

 

Can Salmon be Eaten Raw?

Yes! But you need to be very careful and try to stick to these three options:

  1. Pokē– This is raw seafood cut into cubes and seasoned with spices and often things like soy sauce.
  2. Ceviche- Latin America loves ceviche. It’s seafood that uses citrus juices so you can consume the raw fish.
  3. Sushi– You all know about this one, but I’m curious, who loves and who hates salmon?

Friends, you should know, I do NOT eat sushi. I don’t like things that taste gross. Cade loves it though.

 

Are you trying to get in shape this year? This quick and Easy Healthy Maple Glazed Salmon in Foil only takes a couple of minutes to prepare!

 

Will Salmon Keep in the Fridge?

Fresh, straight from the store salmon will only last for about 1-2 days in the fridge.

Cooked salmon will usually stay good for 3 to 4 days in the fridge and 4 months in the freezer if properly stored.

Can Salmon be Refrozen?

If you took your fish out and then changed your mind you may be wondering, can salmon be refrozen. You can refreeze the fish fillets as long as you thawed them in the refrigerator and held them there for no more than two days.

 

Seafood RECIPES

Looking for more healthy seafood recipes? Asian Sticky Salmon in Foil, Grilled Sticky Honey Lime Shrimp, One Pot Sticky Honey Lime Shrimp with Pineapple Chimichurri, Sweet and Spicy Orange Salmon or Blackened Fish Burger!

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Easy Healthy Maple Glazed Salmon in Foil

Are you trying to get in shape this year? This quick and Easy Healthy Maple Glazed Salmon in Foil only takes a couple of minutes to prepare!

Ingredients:

  • 2-3 Pound Salmon
  • 3 Tablespoons Dijon Mustard
  • 2 Tablespoons Chili Powder
  • 2 Tablespoons Smoked Paprika
  • 1 1/2 Tablespoons Brown Sugar
  • 1 1/2 Teaspoons Salt
  • 1/2 Cup Pure Maple Syrup

Directions:

  1. Preheat the oven to 375 degrees.
  2. Line a large rimmed cookie sheet with foil. If your fish is very large you may need two sheets as you will be folding it up and pinching the foil closed around the salmon.
  3. In a small bowl, stir together the mustard, chili powder, smoked paprika, brown sugar, and salt. It should form a very thick paste.
  4. Put the salmon on the foil and using the back of a spoon, spread the entire fish with the mustard paste.
  5. Pull the foil up and over the salmon, being careful to not lay the foil on the salmon as the paste will stick to it, and pinch the foil closed like a packet.
  6. Bake for 14-15 minutes.
  7. Remove from the oven, avert your face and carefully open the foil being sure to not shoot steam in your face.
  8. Turn the oven to broil.
  9. Drizzle the maple syrup all over the salmon.
  10. Place the salmon back in the oven under the broiler for 2-3 minutes.
  11. Remove from the oven and serve immediately.

Nutrition Information

Yield: 8 servings, Serving Size: 4 ounces

  • Amount Per Serving:
  • Calories: 98 Calories
  • Total Fat: 3.8g
  • Cholesterol: 29mg
  • Carbohydrates: 3.3g
  • Fiber: 1g
  • Sugar: 1.9g
  • Protein: 13.5g
All images and text ©Carrian Cheney for Oh Sweet Basil.

maple glazed salmon in foil with a fork taking a bite

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Carrian Cheney

Lover of all things beautiful, good and delicious. Wife, mother, friend, foodie.

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7 comments on “Easy Healthy Maple Glazed Salmon in Foil”

  1. I made this recipe last night and was excited for a new way to make salmon as we usually eat it once a week.  The sugar content is high so I wouldn’t call this a healthy salmon recipe but was still eager to try it as I usually cut back on the sugar content of many recipes without issue.  The paste was extremely spicy, could it be possible that the correct measurement for the chili powder is 2 teaspoons rather than 2 tablespoons?  I have enjoyed many of your recipes but this one was off.  

  2. Looking forward to some good ideas !

  3. In what world is 1/2 a cup of maple syrup in addition to brown sugar healthy?? Even the least processed maple syrups are about 40-50 grams of sugar per 1/4 cup. I sincerely doubt your sugar calculations of 1.9g/serving is anywhere near the true sugar content of this dish.

  4. The nutritional information does not look correct since 1/2 cup of maple syrup has 412 calories. It appears you have only included the brown sugar in the analysis.

    I don’t really care my comment is posted, but I think your information is misleading. My husband is diabetic and I cannot use your recipe as written.