Tangy Maple Salmon Bites

These Tangy Maple Salmon Bites are a crave-worthy combo of sweet, salty, and savory—perfect for a quick meal or snack that’s both satisfying and nourishing. Packed with anti-inflammatory omega-3 fatty acids, selenium, and vitamin D, salmon is a true superstar when it comes to supporting brain and immune health. Tossed in a flavorful maple-soy glaze and finished with sesame seeds and green onion, this dish brings bold flavor with minimal effort. Serve over rice and steamed veggies or enjoy solo—either way, healthy eating never tasted so good!

Recipe by: Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: 4 servings
Serving Size: 4 ounces of salmon

Ingredients:

1 lb salmon fillet, cut into pieces
2 tablespoons reduced-sodium soy sauce
1 tablespoon maple syrup
1 tablespoon rice vinegar
1 tablespoon avocado oil
1 teaspoon toasted sesame seeds
2 green onions, finely chopped

Utensils:

Fillet or paring knife
Cutting board
Medium bowl
Small bowl
Measuring spoons and cups
Large skillet
Tongs

Directions:

Prep the Salmon:
Cut the salmon into roughly 1-inch pieces using a sharp knife. Place in a medium bowl and set aside.
Make the Sauce:
In a small bowl, whisk together soy sauce, maple syrup, and rice vinegar. Pour over the salmon and toss to coat. For deeper flavor, marinate in the refrigerator for 20 minutes.
Cook the Salmon:
Heat a large skillet over medium heat until hot. Add avocado oil and swirl to coat.
Sear the Bites:
Using tongs, transfer salmon pieces from the marinade to the skillet (skin-side down if applicable). Sear for 2–3 minutes, then flip and cook another 2–3 minutes, until browned and fully cooked.
Finish with Sauce:
Add any remaining marinade to the skillet and gently shake or stir to coat the salmon in the sauce.
Garnish and Serve:
Serve immediately, garnished with green onions and sesame seeds. Enjoy as-is or over steamed rice and veggies.

Notes:

Works with fresh or thawed frozen salmon, with or without skin.
Double the sauce to drizzle over rice and vegetables, too!
Best enjoyed fresh—leftovers can be stored in the fridge for up to 24 hours.

Why This Recipe is Good for You:

Salmon: Loaded with omega-3 fatty acids, selenium, and vitamin D—all nutrients linked to cancer prevention and reduced inflammation.
Maple Syrup: A natural sweetener rich in polyphenols and antioxidants that help combat oxidative stress.
Rice Vinegar: Adds flavor without fat or calories and may aid digestion.
Avocado Oil: Provides heart-healthy monounsaturated fats and vitamin E for anti-inflammatory benefits.
Sesame Seeds: Contain lignans and antioxidants with hormone-balancing and cancer-fighting potential.
Green Onions: Rich in organosulfur compounds and quercetin to support detoxification and digestive health.

Maximizing Omega-3 Fats: How to Select Quality Salmon

With terms like “wild-caught,” “farm-raised,” and “sustainably sourced,” buying salmon can get confusing. The best choice? Wild-caught salmon, especially varieties from Alaska like sockeye, coho, or king salmon. These types generally have higher omega-3s and lower contaminants like mercury and PCBs.

If choosing farmed salmon, look for third-party certifications such as the Aquaculture Stewardship Council (ASC), which ensures responsible farming practices. Avoid salmon with artificial coloring or preservatives, and aim for minimal processing and clean ingredient labels.

Smart salmon choices help you maximize the nutritional benefits while minimizing environmental and health risks.

Keep an eye out for our upcoming eBook on Dietary Fats & Cancer, where we’ll dive deeper into the science and shopping tips behind healthy fats!

Tangy Maple Salmon Bites