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23 Heart-Smart Salmon Recipes

23 Heart-Smart Salmon Recipes

January 25, 2014

Use these healthy and easy recipes to grill and bake delicious salmon dishes.

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How to cook salmon

Can't go wrong with salmon - it's good for your skin, your heart, and your brain! Here are four ways to keep it interesting

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Pappardelle With Asparagus and Salmon

Leigh Beisch

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

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Skillet Salmon & Parmesan Potatoes

Jim Bathie

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

Calories: 410

Try this recipe: Skillet Salmon and Parmesan Potatoes

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Smoked Salmon Pizza

Kate Sears

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

Calories: 300

Try this recipe: Smoked Salmon Pizza

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Broiled Salmon With Orzo

Yunhee Kim

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

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Salmon Salad With Vinaigrette

Salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. Plus, this recipe is low in carbohydrates!

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Smoked Salmon & Avocado Hand Rolls

These small bites will make great hors d'oeuvres at your next party.

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Apple and Horseradish-Glazed Salmon

No need for red meat - this dish packs 47 grams of protein. Great for post workout recovery!

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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

Calories: 420

Try this recipe: Feel-Good Salmon Sandwich

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Roast Salmon With Tomato Sauce

Rita Mass

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

Calories: 312

Try this recipe: Roast Salmon With Tomato Sauce

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Salmon Cakes With Dill Sauce

Move over crab cakes! This salmon cake is high in heart-healthy omega-3 fats. Plus the B12 vitamins are good for blood health

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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

Calories: 250

Try this recipe: Maple-Glazed Salmon With Pickled Cucumber

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Salmon and Scallop Skewers With Romesco Sauce

Quentin Bacon

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

Calories: 264

Try this recipe: Salmon and Scallop Skewers With Romesco Sauce

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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

Calories: 239

Try this recipe: Smoked Salmon-Wasabi Tea Sandwiches

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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

Calories: 369

Try this recipe: Salmon Scallopini with Almond Orzo

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Grilled Salmon With Charred-Corn Relish

Getty Images

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

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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

Calories: 210

Try this recipe: Scrambled Eggs With Smoked Salmon

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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

Calories: 463

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

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Bourbon-Glazed Salmon

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

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Sweet Corn Chowder With Hot-Smoked Salmon

Randy Mayor

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

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Zesty Baked Salmon

Photo: Oxmoor House

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

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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

Calories: 492

Try this recipe: Salmon Noodle Bowl

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Poached Salmon and Watercress Salad With Dill-Yogurt Dressing

Salmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. Plus, this recipe is low in carbohydrates!

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Salmon Steaks With Horseradish Vinaigrette

No need for red meat - this dish packs 47 grams of protein. Great for post workout recovery!

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