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H3 Recipe: Pan Seared Salmon with Asian BBQ Sauce

Pan Seared Salmon


2, 4 ounce Salmon fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper              


  • Preheat oven to 375˚F.
  • Preheat sauté pan to medium high heat.
  • Add olive oil
  • Season salmon filets
  • Sear each salmon filet on hot saute pan for about 4 minutes, Do not touch the salmon for at least 2 minutes while it’s cooking!
  • If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.
  • .Then place the pan in the oven.
  • Bake for about 15 minutes.
  • Serve with your favorite sauce or the Peanut ginger sesame sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 190

Fat grams: 7

Asian BBQ Sauce


1/3 cups Hoisin Sauce

1 teaspoon Plum Sauce

1 tablespoon Sweet Chili Sauce

1 tablespoon Soy Sauce, Low Sodium

1 tablespoon Rice Wine Vinegar

1 tablespoon Orange Juice Concentrate

2 teaspoons Lime Juice, Fresh Squeezed

1/2 teaspoon Garlic, Minced

1 tablespoon Pineapple, Chopped

2 teaspoons Basil Leaves


  • Combine all of the ingredients in the blender and blend until smooth 
  • Store in an airtight container and refrigerate
  • At time of service transfer to a sauce pot and heat at a simmer for 15 minutes

Servings: 6

Serving Size: 1 ounce/person

Calories: 44

Fat Grams: 0

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