How to cook salmon
Few foods pack a bigger nutritional punch than salmon. Not only is this fish rich in protein and vitamin D, but it’s also one of the top sources of omega-3 fatty acids. That’s great news because omega-3s have been shown to reduce inflammation, regulate blood pressure, and are crucial for brain and heart health. To get more of this hearty fish in your diet, we’ve rounded up a list of ways to prepare salmon that are just as healthy as they are delicious. From baked salmon to grilled salmon recipes, there’s something to satisfy every taste and preference.
Photo: Leigh Beisch
Pappardelle With Asparagus and Salmon
Salmon adds healthy protein to this easy pasta dish. Reduced-fat sour cream provides a creamy base without any saturated fat.
Ingredients: Salmon, salt, black pepper, olive oil, pappardelle, shallot, asparagus, vegetable broth, frozen peas, reduced-fat sour cream, green onions, fresh mint, fresh dill, lemons
Try this recipe: Pappardelle With Asparagus and Salmon
Photo: Jim Bathie
Skillet Salmon & Parmesan Potatoes
The omega-3 fatty acids in the salmon have metabolism-boosting properties. This dish also features Resistant Starch, a fat-fighting carbohydrate, from the potatoes and fiber in the greens.
Ingredients: Salmon fillet, cooking spray, potatoes, Parmesan cheese, mixed salad greens, tomatoes, balsamic vinaigrette, lemons, salt, and pepper
Try this recipe: Skillet Salmon and Parmesan Potatoes
Photo: Kate Sears
Smoked Salmon Pizza
This pizza combines rich cream cheese with savory smoked salmon for a new take on pizza. The dill, red onion, and capers complete this Mediterranean dish.
Ingredients: Refrigerated pizza dough, low-fat cream cheese, fresh dill, lemons, smoked salmon, capers, red onion
Try this recipe: Smoked Salmon Pizza
Photo: Yunhee Kim
Broiled Salmon With Orzo
This dish cuts time by using salad dressing as a zesty marinade. Scallions also add a nice kick to the buttery orzo.
Ingredients: Orzo, green peas, salmon fillets, reduced-fat Italian salad dressing, scallions
Try this recipe: Broiled Salmon With Orzo
Photo: Leigh Beisch
Salmon Salad With Vinaigrette
This French salad uses green beans, hard-boiled eggs, and a tangy vinaigrette to provide delicious complements to the grilled salmon for less than 300 calories.
Ingredients: Green beans, red wine vinegar, Dijon mustard, extra-virgin olive oil, shallots, kosher salt, black pepper, salmon fillets, mixed salad greens, sweet onion, hard-boiled eggs
Try this recipe: Salmon Salad With Vinaigrette
Photo: Jim Bathie
Smoked Salmon & Avocado Hand Rolls
Sushi is a cinch to make with this simple recipe. There's no raw seafood in the roll, and you get plenty of omega-3s from the smoked salmon. Plus brown rice adds a boost of fiber.
Ingredients: Avocado, nori (seaweed) sheets, brown rice, smoked salmon, tomato, red onion, capers
Try this recipe: Smoked Salmon & Avocado Hand Rolls
Apple and Horseradish-Glazed Salmon
This light recipe has a delicious kick. Mild apple jelly and hot horseradish pair well with rich salmon. Serve with a neutral-flavored rice or steamed vegetable.
Ingredients: Apple jelly, fresh chives, horseradish, champagne vinegar, kosher salt, salmon fillets, black pepper, olive oil
Try this recipe: Apple and Horseradish-Glazed Salmon
Feel-Good Salmon Sandwich
A sandwich that makes you happy? Absolutely! Salmon is a great source of mood-boosting omega-3 DHA fatty acids, and spinach is packed with magnesium, which has a relaxing effect and helps lower blood pressure.
Ingredients: Fresh baby spinach, toasted walnuts, garlic, Parmesan cheese, lemons, extra-virgin olive oil, salt, Spanish smoked paprika, dark brown sugar, crushed red pepper, black pepper, salmon fillets, olive oil, whole-grain rolls, radicchio leaves
Try this recipe: Feel-Good Salmon Sandwich
Photo: Rita Mass
Roast Salmon With Tomato Sauce
This Mediterranean meal combines vitamin C–rich tomatoes and savory capers to make a delicious base for baked salmon.
Ingredients: Tarragon, capers, limes, vacuumed-packed tomatoes, salmon fillets
Try this recipe: Roast Salmon With Tomato Sauce
Salmon Cakes With Dill Sauce
Substitute salmon for crab, and you have a seafood feast with a healthy dose of omega-3s. Greek-style yogurt adds creaminess without too much saturated fat.
Ingredients: Salmon, wheat berries, whole-wheat breadcrumbs, egg whites, panko, Greek-style yogurt, fresh dill, lemons, cucumbers, pickled ginger
Try this recipe: Salmon Cakes with Dill Sauce
Photo: Quentin Bacon
Maple-Glazed Salmon With Pickled Cucumber
Though the glaze on the salmon contains maple syrup, the sweetness is mellowed by spicy garlic, cumin, and mustard. Combine that with tangy pickled cucumbers, and you have a flavor-packed meal for 250 calories.
Ingredients: Rice vinegar, sugar, English cucumber, red onion, fennel bulb, olive oil, salt, black pepper, olive oil cooking spray, salmon fillet, maple syrup, grainy mustard, garlic, cumin
Try this recipe: Maple-Glazed Salmon With Pickled Cucumber
Salmon and Scallop Skewers With Romesco Sauce
Romesco sauce is a savory Spanish topping made of almonds, garlic, and veggies. It adds delicious nutty flavors to a low-cal dinner.
Ingredients: Extra-virgin olive oil, kosher salt, black pepper, limes, salmon fillet, scallops, wooden skewers, red onion, red bell pepper, poblano chile, blanched almonds, garlic, bottled roasted red bell peppers, cherry tomatoes, sherry vinegar
Try this recipe: Salmon and Scallop Skewers With Romesco Sauce
Smoked Salmon-Wasabi Tea Sandwiches
Get your omega-3s in a zesty sandwich. And who needs cheese when you have flavors from avocado, wasabi, and lime juice spicing up your sandwich?
Ingredients: Wasabi paste, limes, white bread, smoked salmon, red onion, fresh chives, sesame seeds, wasabi sesame seeds, avocado
Try this recipe: Smoked Salmon-Wasabi Tea Sandwiches
Salmon Scallopini With Almond Orzo
The almonds add a sweet nuttiness to the orzo while the capers and lemon give a tangy punch to the simple skillet-cooked salmon. It’s a complete meal with fiber, protein, and vitamin E.
Ingredients: Orzo, butter, sliced almonds, salmon, lemons, capers
Try this recipe: Salmon Scallopini with Almond Orzo
Grilled Salmon With Charred-Corn Relish
This fresh summer supper combines lycopene-rich tomatoes with basil and corn. Olive oil and vinegar provide a smoothness to the relish as well as a little heart-healthy fat.
Ingredients: Corn, olive oil cooking spray, kosher salt, black pepper, cherry tomatoes, extra-virgin olive oil, balsamic vinegar, fresh basil, salmon fillets
Try this recipe: Grilled Salmon With Charred-Corn Relish
Scrambled Eggs With Smoked Salmon
This protein-packed wake-up call is full of heart-healthy good fats. Using a whole-wheat English muffin triples the fiber and iron and gives you almost six times the calcium.
Ingredients: Olive oil, eggs, black pepper, smoked salmon, cream cheese, fresh spinach, whole-wheat English muffins, chives
Try this recipe: Scrambled Eggs With Smoked Salmon
Photo: Quentin Bacon
Sesame Seed-Crusted Salmon Burgers With Yogurt Sauce
Swap your beef burger for salmon and get less saturated fat and more omega-3s. Sesame seeds and soy sauce add an Asian flair, and the savory yogurt sauce enhances the grilled buns.
Ingredients: Salmon fillet, chopped baby spinach, panko, lemons, ginger, low-sodium soy sauce, sesame seeds, salt, black pepper, fat-free Greek yogurt, fresh dill, garlic, olive oil cooking spray, whole-wheat hamburger buns
Try this recipe: Sesame Seed-Crusted Salmon Burgers With Yogurt Sauce
Photo: Randy Mayor
The omega-3 fatty acids and low sodium in this dish make it a health no-brainer for a heart-healthy diet. The rich flavor of the bourbon brings out both the saltiness of the soy sauce and the sweetness of the brown sugar.
Ingredients: Brown sugar, bourbon, low-sodium soy sauce, ginger, limes, garlic, black pepper, salmon fillets, cooking spray, green onions, sesame seeds
Try this recipe: Bourbon-Glazed Salmon
Photo: Randy Mayor
Sweet Corn Chowder With Hot-Smoked Salmon
Salmon is used in place of the bacon often found in traditional chowder recipes and adds heart-healthy fats and protein. It’s delicious served with crusty bread.
Ingredients: Butter, onion, baking potato, chicken broth, corn, cream-style corn, black pepper, red pepper, smoked salmon, fresh chives
Try this recipe: Sweet Corn Chowder With Hot-Smoked Salmon
Photo: Photo: Oxmoor House
Zesty Baked Salmon
Baking is a healthy, grease-free way to cook up your salmon. Give your baked salmon a punch of color and a flavor boost by dressing it with a tasty mixture of green onions, mayo, and plain yogurt.
Ingredients: Salmon filets, cooking spray, chopped green onions, low-fat mayonnaise, fat-free yogurt, lemon pepper, salt, dry mustard, green onions, lemon wedges
Try this recipe: Zesty Baked Salmon
Photo: Levi Brown
Salmon noodle bowl
Speed up your calorie burn with the nutritious, metabolism-boosting ingredients in this dish. Since the omega-3s in fatty fish like salmon help build muscle, that means more calorie-burning power for your body. Plus the veggies and noodles in this dish are full of fiber, which will help keep you fueled and satisfied.
Ingredients: Soba buckwheat noodles or whole-wheat spaghetti, asparagus, cooking spray, salmon filet, toasted sesame oil, lime zest and juice, salt, pepper, cucumber, avocado
Try this recipe: Salmon Noodle Bowl