Sweet and Savory Salmon

Salmon is one of the best foods for your heart and brain. But maybe you have someone in your family who is not a salmon fan.

Here is a recipe that leverages everyone’s innate preference for sweet foods and makes salmon a hit even with the pickiest of eaters.

The best part about this recipe is that it is so simple!


– 3-6 oz of salmon per person

– Chili Powder

– Brown Sugar

– Salt and pepper (optional)

– Oil or cooking spray


Debone the fish.  Let it sit out at room temperature for about 15 minutes. Sprinkle chili powder on each piece.

Add  1-2 tsp. of brown sugar (per filet).  I usually take the back of a spoon to press the sugar into the flesh of the fish. Sprinkle a bit more chili powder and salt and pepper (optional).

Heat a non-stick pan over medium heat.  Coat the pan with cooking spray or oil. Cook skin-side up for 90 seconds to 2 minutes, skin side down for 90 seconds to 2 minutes, and on each of the sides for 30-60 seconds**. Remove from heat and let rest for 5 minutes.

**Cooking times vary depending on the thickness of the cut; the internal temperature should reach at least 140 degrees.

I find that baked sweet potatoes pair really well with this dish.  I also likely steamed broccoli, asparagus or green beans.

If you want to jazz it up, you can top the salmon with chopped pecans and serve with a side of wilted spinach. The options are limitless!


Want to learn how “Food Feelings” affect your health and how to eat for optimal energy and well-being? Please check out this FREE Make Nutrition Fun Course on teachable!


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