Teriyaki Salmon (照り焼きサーモン) Recipe

Teriyaki has always been one of my favorite ways to cook things. It’s not flashy, and the flavors aren’t super crazy, but the salty, umami, and sweet flavor pair well with fattier protein options like salmon or chicken thighs. This healthy teriyaki salmon is one of the easiest ways to prepare the fish.

What is Teriyaki Salmon?

Teriyaki means “shine grill” in Japanese and refers to the technique, originally used for fish, of glazing proteins in a sauce called tare, made from Japanese Pantry Staples like soy sauce, sake, and mirin.

Note: Tare is an umbrella term for many Japanese sauces, not just the one used for teriyaki.

In America, the most popular teriyaki protein is probably chicken, and usually in a stir-fry style. In Japan, however, teriyaki was originally a technique for cooking fish. You can read all about that in this How to Teriyaki Anything Post.

Now, McDonald’s even makes teriyaki burgers in Japan, which shows how versatile teriyaki is.

But quite possibly my favorite teriyaki dish is teriyaki salmon because I’m a seafood fiend, especially saltwater fish.

The cooking method is as follows; salt the salmon 30 minutes to an hour before cooking, cook the salmon skin side down till crispy, flip and sear on the flesh side, turn the heat down, add the tare, glaze for 1-2 minutes, flipping often.

Again this dish is super easy, so to make it as delicious as possible don’t forget:

• Fresh Fish – A dish is only as good as its ingredients
• Salt Beforehand – The sauce will coat the outside of the fish, but salting beforehand will dissolve into the fish’s flesh, making it more evenly seasoned, and giving it a better sear.
• Sear over medium-high heat before glazing – The Maillard reaction makes proteins taste as good as they do, and you’re not going to get any by simmering.
• Acid – Acid takes a good dish to the next level, and balances the flavor. In this case, a squeeze of lemon at the end is all that’s needed.

Teriyaki Salmon Nutrition

Salmon is a very healthy protein option, and teriyaki is healthy cooking method that doesn’t introduce extra fat, and isn’t too sugary (especially when you my teriyaki sauce!)

One serving (4 oz.) has 22 grams of protein, and is rich in omega-3 fatty acids. To make this into a complete meal, serve with rice (brown rice or mixed rice will give extra fiber), vegetable side dishes, and a bowl of miso soup. That’s the traditional Japanese ichiju sansai way, but there are definitely other ways as well.

See below for full the full nutrition information.

Ingredients

• 450 grams (1 lb.) of salmon, skin-on
• 1/4 tsp. of salt
• 10 grams of Kombu (optional), 1 sheet
• 100 grams (1/4 c. + 3 tbsp.) of Japanese teriyaki sauce
• 5 grams (1 tsp.) of neutral oil
• 1 lemon, sliced into wedges

Method

1. Pat dry the salmon and spread salt on the flesh side of the salmon, and gently press it into the fish.

2. Lay a sheet of kombu (breaking it in half if necessary) over the salted side of the salmon, wrap it in a paper towel, and let the fish sweat for 30 minutes.

3. After 30 minutes, cut the salmon into 4 slices. Lay the filet horizontally, position your knife at a slight angle, and smoothly slice in a downward motion toward yourself.

4. Add the oil to a 10-inch frying pan, and place each of the salmon slices in the pan, skin side down.

5. Turn the heat up to medium-high, and cook for about 3-4 minutes on the first side.

6. Flip the fish, and sear the second side for 2 minutes. 

7. Use a wadded-up paper towel to absorb any excess oil from the fish in the pan. Then turn the heat to medium-low, and add the teriyaki sauce.

8. Cook for 2 minutes, flipping the fish every thirty seconds, until the sauce sticks to the fish and has a slightly less than syrupy consistency.

9. Serve immediately with a slice of lemon, rice, and vegetable side dishes, and Japanese Pickles.

Nutrition Facts

Calories: 186kcal (9%) Protein: 22g Carbohydrates: 7.3g (3%) Total Fat: 6.9g (9%) Saturated Fat: 1g (5%) Cholesterol: 50mg (17%) Sodium: 498mg (22%) Dietary Fiber: 0g (0%) Sugar: 5.3g (11%) Vitamin D 0mcg (0%) Calcium 41mg (3%), Iron: 1mg (5%) Potassium: 449mg (10%)

The (%) tells how much a nutrient contributes to a daily diet, based on a 2,000 calorie per day diet.

Nutrition Disclaimer

I am not a certified health professional, and while I do my best to provide accurate nutrition information, these values should be considered estimates. Specific brands, natural variation in produce and meat, as well as the nutrition calculator used can cause small deviations in the nutrition of any recipe.