Brown Sugar Baked Salmon

A healthy option to the holiday honey-baked ham

As the Holiday season is upon us, there will be plenty of traditional foods that repeatedly show up on the menu at family and friends’ gatherings, at your favorite restaurants, etc. While this is not necessarily a bad thing, these foods are not always the healthiest choices for us. One example of this type of food is the famous Honey Baked or Brown Sugar Ham! Yes it is delicious, but it is often packed with tons of sodium, excess sugar, nitrates, and “stuff.” The good news is that you can still enjoy the conceptual flavors of this holiday dish by simply swapping the food source to a healthier one! There are just so many possibilities when you get creative and have fun with food.

Today, I’m bringing you Brown Sugar Baked Salmon. All we are doing is replacing the ham with a filet of salmon, keeping our sugar usage to a minimum while still providing the flavor, and using spices and other ingredients to add full robust flavor without the excess calories. That’s it! It’s so simple … and so delicious! Hey, perhaps if you were the host and served this dish it just might become the new tradition; now you’re not only impacting your own health in a positive way, but paying it forward to those around you (and those to come) as well! What better time to help out loved ones than during the holidays? Just a thought…

Keeping our bodies in shape is hard work … and, yes, it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guesswork away from you and bring you new recipes each and every week! It’s all about being creative with good-for-you foods! As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt!

It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen…



6 oz. raw salmon filet
2 tsp. brown sugar
1 tsp. Dijon mustard
1 tsp. apple cider vinegar
1/8 tsp. chili powder
Pinch of sea salt (optional)

How to Prepare (so simple!)

1. Preheat oven to 375 degrees
2. Mix brown sugar, mustard, vinegar, chili powder and sea salt in a small bowl to form a paste.
3. Put a piece of tin foil on top of a grill pan (a baking pan or cookie sheet could also be used) and apply a light coat of non-stick cooking spray.
4. Place the salmon on the foil and spread the brown sugar mixture evenly over the top of the filet.
5. Bake in the oven for approximately 20 minutes (or until salmon has a golden brown crust and flakes easily with a fork).

MEAL TIP! Serve with roasted asparagus and potatoes for a well-balanced meal

Per serving (serves 1): 270 calories, 34 grams protein, 9 grams carbohydrates, 11 grams fat

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at

Allison Frahn

Allison Frahn is an IFBB Figure Pro and ProSupps athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for

Allison is also the creator of OPT all natural water flavors. They are 100% FREE of flavors, dyes, or artificial sweeteners and have ZERO calories. Find out more at

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