This dish was too good to not share on GymDJ. It was one of the simplest meals I’ve made and I was surprised at how fast it was to make. This barbecue-glazed salmon serves 4 and each serving has 251 calories, 9 grams of fat, 31 grams of protein, and 11 carbs. Prep & cook time are estimated at 8 minutes each. You will need:

  • 4 – 6oz salmon fillets
  • 1/4 cup chili sauce
  • 1 1/2 tablespoon brown sugar
  • 1 tablespoon each of olive oil and lemon juice
  • 1/4 teaspoon of ground cumin and ground black pepper
  • 1 teaspoon of grated ginger (which I left out)


First, place the fillets in an oven safe dish or broiler-proof nonstick skillet, I used a glass dish. In a separate bowl whisk the chili sauce, brown sugar, olive oil, lemon juice, ginger, cumin and pepper until blended and set aside. I started the broiler at this point.


Coat the skillet with olive-oil cooking spray and place skillet over medium high heat. When the skillet is hot add the salmon fillets, cooking about 3 minutes on one side then about 1 minute on the reverse. Them remove the skillet from heat and brush the salmon with the BBQ mix. After the fillets are coated place the skillet under the broiler, about 4 inches away from boiler element, and broil for 3 – 5 minutes or until salmon is glazed.


Pictured above is my attempt at plate presentation, sorry the picture isn’t the greatest I took it with my iPod Nano. The barbecue-glazed salmon sit atop a bed of jasmine rice with a string bean, broccoli and melted sharp cheddar cheese combination. The salad is a mix of spinach leaves and romaine with carrots, croutons, pecans, dried cranberries and a drizzling of caesar dressing.


Let me know if you try this dish or make any modifications to it as you go. Enjoy.