Pan Fried Hawaiian Salmon

Pan Fried Hawaiian Salmon

Sharing is caring!

I never used to like fish, despite the fact that I know it’s such a good food to eat, but have recently come to love salmon so have been trying out new and interesting ways to serve it.

This Hawaiian salmon is made with pineapple, peppers and onion in a tasty sauce and is best served with brown rice or cauliflower rice as it mops up all the juices and tastes divine!

Ingredients: serves 2

For the sauce:

4 tbsp rice vinegar

4 tbsp water

2 tbsp honey

2 tsp sesame oil

1 tsp fish sauce


Sesame oil

1 red onion, cut into chuncks

1 orange or red pepper, cut into bite sized chunks

1 clove garlic, sliced

2 salmon fillets

227g tin pineapple rings in juice, drained then cut into bite sized chunks (can also use fresh pineapple if you wish)


To start, prepare the sauce by mixing all the ingredients together in a small bowl then put to one side.

Heat 1 tbsp oil in a frying pan and add the onion.  Cook on medium heat for 3-4 minutes before adding the pepper. Cook for a further 5 minutes.

Next add the garlic and cook for a further minute.  Season.

While the vegetables are cooking put the salmon on to cook.  Put 1 tbsp of the sesame oil into a separate frying pan and cook the salmon with the skin side down on medium heat for 6 minutes.  Then turn it over and cook for a further 6 minutes until cooked through.  Finally tun up the heat to high and cook through for another 2 minutes until the top layer is crispy.

Once the pepper is cooked and soft, add the pineapple chunks and cook for 2 minutes until it has started to darken in colour.  Add the sauce and cook for a further 2 minutes ensuring all the veg are nicely coated.

Serve the salmon with rice and top with the vegetable & sauce mixture.

Why not try...

Close Menu
Claim Your Free Dump The Diet Starter KitI want it!
+ +