Healthy Mediterranean Balsamic Honey Salmon Recipe (15 Minutes) by Melissa Vickers
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What’s not to love about salmon? Salmon is easy to fix in multiple ways, the mild flavor goes with just about any seasonings you choose and don't forget about the the health benefits of salmon!
This Mediterranean-inspired recipe uses a Pritikin recipe as a starting point. That pan-seared fish recipe uses lemon juice as the major flavoring for the wine, but I opted for fat-free balsamic vinegar instead. Sometimes I add honey, sometimes I don’t. Regardless, the combination of the wine and whatever you choose to add makes for a moist and super tasty seafood dinner option.
Serve this healthy low-sodium balsamic honey salmon for dinner with your favorite side dishes. A healthy and refreshing cucumber salad and a fresh vegetable is the perfect complement to this quick, gluten-free fish dinner.
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Cuisine: Mediterranean
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Ingredients
- 2 8-ounce skinless salmon filets
- 1 teaspoon salt-free seasoning (or your favorite seasoning blend)
- 1/4 cup white wine (your favorite or use white cooking wine)
- 1/4 cup balsamic vinegar
- 1 - 2 tablespoons honey (optional)
- cooking oil spray
Helpful Products
- Mediterranean Cookbooks
- Salmon Cookbooks
- Measuring Cups
- Measuring Spoons
- Skillet
- Salt and Pepper
- Nonstick Cooking Spray
- Airtight Containers
- Pepper Grinder
- Meat Thermometer
- Fish Spatula
Recipe Notes
- I love the sauce flavor and often make twice as much. I use it as a glaze for the fish or on top of mushrooms and rice.
- I opt for a salt-free seasoning for a low-sodium dinner, but use your favorite seasoning blend.
- I use Skinny Girl Balsamic Vinegar, but any good balsamic will work in this recipe.
Here’s how to make it:
- In a small bowl or measuring cup, whisk wine, vinegar and honey, if using.
- Pat salmon filets dry and season with salt-free seasoning.
- Lightly spray skillet with canola oil and heat to medium-high. Sear salmon on one side for 5 to 7 minutes, depending on thickness. Look under the fish to make sure it is brown and not black!
- Pour wine and vinegar mixture over salmon. (You don’t have to flip the fish.)
- Cover skillet and reduce heat. Cook for 2 additional minutes or until fish reaches an internal temperature of 145 degrees F. If you like a thicker sauce, remove the lid and cook for a little longer to reduce the sauce.
Nutrition Facts Per Serving
Calories: 161
Total Fat: 3.2g
Saturated Fat: 0.7g
Cholesterol: 24mg
Sodium: 24mg
Total Carbohydrate: 20.8g
Dietary Fiber: 0.1g
Total Sugars: 20.6g
Protein: 11.7g
Vitamin: D 0mcg
Calcium: 22mg
Iron: 0mg
Potassium: 220mg
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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