23 Heart-Smart Salmon Recipes

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.

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

Calories: 504

Try this recipe: Pappardelle With Asparagus and Salmon

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

Calories: 347

Try this recipe: Broiled Salmon With Orzo

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

Calories: 271

Try this recipe: Salmon Salad With Vinaigrette

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

Calories: 400

Try this recipe: Smoked Salmon & Avocado Hand Rolls

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

Calories: 375

Try this recipe: Apple and Horseradish-Glazed Salmon

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

Calories: 420

Try this recipe: Feel-Good Salmon Sandwich

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

Calories: 387

Try this recipe: Salmon Cakes with Dill Sauce

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

Calories: 250

Try this recipe: Maple-Glazed Salmon With Pickled Cucumber

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

Calories: 239

Try this recipe: Smoked Salmon-Wasabi Tea Sandwiches

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

Calories: 341

Try this recipe: Grilled Salmon With Charred-Corn Relish

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

Calories: 210

Try this recipe: Scrambled Eggs With Smoked Salmon

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

Calories: 463

Try this recipe: Sesame Seed-Crusted Salmon Burgers With Yogurt Sauce

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

Calories: 353

Try this recipe: Bourbon-Glazed 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

Calories: 310

Try this recipe: Sweet Corn Chowder With Hot-Smoked 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

Calories: 282

Try this recipe: Zesty Baked Salmon

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

Calories: 492

Try this recipe: Salmon Noodle Bowl

Try this recipe: Poached Salmon and Watercress Salad With Dill-Yogurt Dressing

This protein powerhouse of a salad pairs a zesty dill-yogurt dressing with the rich fish, but still manages to feel light and refreshing. 

Ingredients: Celery stalk, scallions, lemon, kosher salt, black pepper, salmon filets, low-fat yogurt, fresh dill, fresh horseradish, extra-virgin olive oil, watercress, sugar snap peas, radishes

Calories: 357

Try the Recipe: Salmon Steaks With Horseradish Vinaigrette

Tangy horseradish and refreshing dill make this quick-and-easy dish a tasty hunger-buster that's perfect for a post-workout protein hit. If the weather's no good for grilling, cook the salmon steaks on a stovetop grill pan instead.

Ingredients: Salmon steaks, dill, horseradish, salt and pepper, white wine vinegar, olive oil

Calories: 349