Chili Pepper Salmon

I was on a mission to cook salmon in a way I could easily embrace, so I came up with pan seared salmon. I also wanted a spicy salmon because I like food that makes my lips tingle. I developed the following and it came out fabulous with a sweet but spicy taste. Victory is so sweet!   


1/4 cup reduced sodium soy sauce
1/2 cup white wine
2 tablespoons crushed red pepper flakes
3 tablespoons brown sugar
3 tablespoons coarsely chopped green onions
3 tablespoons coarsely chopped fresh ginger
1 lemon
Non fat vegetable oil spray (for pan)
2 pounds wild salmon fillets, 1/2-1 inch thick*, no skin


  • Combine soy sauce, white wine, brown sugar, green onions, ginger, and red pepper flakes in a small saucepan and bring to a boil. Remove from heat and cool to room temperature.
  • Place salmon in a shallow dish and pour the marinade over it. Marinate in the refrigerator for at least 45 minutes but no more than 2 hours, turning the fish once.
  • Preheat pan on medium-high. Once pan is hot enough for drops of water to dance, spray with vegetable spray.
  • Remove the salmon from the marinade and place in pan. Sear both sides till salmon is firm. While searing, brush the marinade over the salmon. Once salmon is almost finished cooking, poor the remaining marinade in the pan. Cook for 1 minute.
  • Turn off heat and pour the juice of the lemon over the fish in the pan.
  • Serve salmon with a side of vegetables. Our favorite is sweet potatoes and apples.

Makes 4 servings.
*Note: If salmon is thicker than a 1/2 inch, cut to 1/2 inch. It will cook better when not too thick.

About 250 calories per serving.

Original recipe cited from