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Rich in omega-3 salmon, marinated and baked with soy sauce and honey.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Soy Sauce and Honey Salmon (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 9 g of carbs, 23.4 g of protein, 10.2 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
9g
· 3% DV
Protein
23.4g
· 47% DV
Fat
10.2g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 42% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 slice (thin) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 slice (thick) | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Mix soy sauce with honey and, if you like, garlic or ginger, then coat the salmon. Bake until the fish is opaque and flakes easily with a fork. Spoon some of the glaze over the salmon as it cooks for a richer finish.
A short marinade is enough because salmon quickly takes on the soy-and-honey flavor. Leaving it too long can make the soy sauce taste overpowering and affect the fish’s texture. Set aside any marinade that has touched raw fish before using it as a sauce.
Honey can darken or burn before the salmon finishes cooking. Use moderate heat, keep an eye on the glaze, and add some of it near the end rather than coating the fish heavily from the start.
Yes. Arrange the glazed salmon in a single layer and cook it until opaque and easy to flake. Since honey browns quickly in an air fryer, check it early and avoid letting excess glaze pool underneath the fish.
Baking is an easy way to cook the fillets evenly, while pan-frying gives the salmon a more browned surface. For pan-frying, use moderate heat: the honey in the glaze can caramelize quickly and stick to a very hot pan.
Serve soy sauce and honey salmon with rice, noodles, or roasted vegetables. A crisp salad or lightly steamed greens balance the sweet-salty glaze without competing with its flavor.
Cook the salmon only until its center is opaque and flakes easily, then take it off the heat. The honey glaze can make the surface look done before the thickest part is ready, so check the center rather than relying on color alone.
Keep cooked soy sauce and honey salmon in a covered container in the refrigerator and eat it within three days. Refrigerate leftovers promptly rather than leaving them at room temperature.
Yes, freeze cooked soy sauce and honey salmon in an airtight container. Thaw it in the refrigerator and reheat it gently to limit moisture loss; avoid refreezing fish after it has thawed.
Yes, but thaw the salmon in the refrigerator first and pat it dry so the glaze clings instead of becoming watery. If cooking from frozen, the fish may release extra liquid and cook less evenly, so check the thickest part before serving.
Vitamins
B12
4.2µg · 175% DV
B3
9mg · 56% DV
Vitamin D
9µg · 45% DV
B6
0.72mg · 42% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Sodium
540mg · 23% DV
Iodine
30µg · 20% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 222 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Soy Sauce and Honey Salmon is salmon marinated with soy sauce and honey, then baked. The fish’s rich, flaky flesh takes on the savoury depth of the soy and a gentle sweetness from the honey. It is an easy way to give a familiar salmon fillet a glossy, flavourful coating without masking the fish.
Serve it hot with rice, roasted vegetables or a crisp salad; leftovers also work well in a grain bowl. Salmon makes this a protein-rich main, with omega-3s as part of its nutritional appeal. If you prefer a less sweet or lighter-tasting plate, use a modest amount of marinade and pair the fish with plenty of vegetables.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.16g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.