Honey, Ginger and Garlic Pan Fried Salmon

Aim: Omega 3 goodness!


Title: Honey, Ginger & Garlic Pan Fried Salmon (Serves 1)


Per Serving:

Based on average nutritional values of ingredients. Actual values will vary.

Protein: 27g

Fat: 14g

Carbs: 63g

Kcal: 486



Honey, ginger and soy pan fried salmon recipe. Salmon is an oily fish, and therefore a great source of Omega 3’s. We can’t make these in the body and so must eat them in the diet. And they are important to everything from cardiovascular health, bone and joint function, inflammatory control, cognitive function, and more. So, eat up!!  Enjoy!!


Cooking time:

  • 10 mins prep

  • 30-40 mins cooking time



  • 150g sweet potatoes, cut into chips

  • 10g honey

  • ½ inch fresh ginger, grated

  • 100g salmon fillet

  • ½ tsp olive oil

  • 150g asparagus

  • Salt and pepper



  • Preheat the oven to 200°c

  • Place the sweet potato chips on an oven tray, and bake in the oven for 30-40 mins until cooked through and bronzed.

  • Meanwhile, mix the honey, ginger and soy sauce and pour over the salmon.

  • Then, heat the olive oil in a frying pan over a medium heat and pan fry the salmon together for 10 minutes, turning half way through.

  • As the salmon is frying, parboil the asparagus for 1-2 mins, drain and a couple of minutes before the end of the salmon’s cooking time add the asparagus to the frying pan to finish off its cooking.

  • Serve! This will keep in the fridge for up to 5 days for advanced food prep.

Variations to consider:​

  • If you want lower carb, omit the sweet potatoes and add more veggies

  • If you are looking for lower fat and higher protein the salmon can be switched for white fish (although the omega 3 content will be a lot lower!)

  • If you want something that can be done entirely in a frying pan, switch the sweet potato for microwaveable packets of rice … instead of microwaving them throw them straight into the pan with the fish about 3 minutes before the asparagus!

© 2020 by Sinead Roberts
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