Turn to seafood during the Lenten season


Skipping meat on Fridays is a common sacrifice Christians make during Lent. But meals can still be flavorful when chicken, beef and pork are off the table. Lent makes for an ideal time to embrace delicious vegetarian meals, as well as those that feature seafood.

Salmon is a flavorful, hearty and heart-healthy protein. When glazed with an easy sauce, this Sweet-and-Sour Baked Salmon, courtesy of “30-Minute Meal Prep,” by Robin Miller, will be the star of Friday mealtime.


Sweet-and-Sour Baked Salmon

  • Serves four
  • 8 salmon fillets, about 5 to 6
  • ounces each
  • Salt and freshly ground black pepper
  • 1⁄2 cup 100% pineapple juice
  • 2 tablespoons ketchup
  • 2 tablespoons light brown sugar
  • 2 tablespoons rice vinegar, regular
  • or seasoned
  • 2 tablespoons soy sauce
  • 2 teaspoons cornstarch
  • 1⁄2 teaspoon garlic powder
  • 1⁄8 teaspoon ground ginger
  • Chopped green onions for serving


  1. Preheat the oven to 375 degrees. Coat a shallow baking dish with a thin layer of olive or vegetable oil.
  2. Pat the salmon fillets dry and place them in the prepared pan. Season the salmon with salt and black pepper. Set aside.
  3. In a small saucepan, whisk together the pineapple juice, ketchup, brown sugar, rice vinegar, soy sauce, cornstarch, garlic and ginger. Set the pan over medium heat and bring to a simmer. Cook until the sauce thickens, about two to three minutes, stirring frequently.
  4. Spoon the sauce over the salmon.
  5. Bake for 10 to 15 minutes, until the salmon is fork tender. (A meat thermometer should register 145 degrees.)
  6. Reserve half of the salmon for a future meal. Refrigerate for up to three days.
  7. Top the remaining salmon with the green onions and serve.

You can make this dish spicy by adding hot sauce or sriracha to the glaze. You can also top the finished dish with crushed red pepper flakes.

Also, this thick sauce is versatile, so it can be used on chicken, beef and shellfish as well.


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