Advertisements

8 Healthy Salmon Recipes (Grilled, Baked, Sheet Pan)


Salmon recipes are always a good idea. They check all the boxes for nutrition (hello coveted omega-3s, high-quality protein, and B vitamins), plus salmon is easy to cook, and full of satisfying flavor. Armed with these eight healthy salmon recipes, you’ll have a variety of ways to bring healthy and quick salmon meals to the table.

From salmon sheet-pan recipes to salmon bowls to grill-cooked salmon and salmon burgers, this collection of grilled and baked salmon recipes gives you many options to get a nutritious and delicious salmon meal on the table.

The Health Benefits of Salmon

We don’t use the word ‘superfood’ very often, but we make an exception when it comes to sustainably-raised, wild-caught salmon. It truly is a healthful choice in so many ways and often considered to be one of the most nutritious foods on the planet.

You’ve likely heard that salmon is an excellent source of high-quality omega-3 fatty acids, EPA and DHA. Getting plenty of EPA and DHA has been linked to many health benefits, including decreased inflammation, lower risk of cardiovascular disease, and better brain health. Salmon is also an excellent source of protein, needed for all-over body health as well as maintaining muscle mass (especially as we age). B vitamins are also a herald of salmon, and we need them to turn food into energy and reduce harmful bodily inflammation.

Salmon Nutrition Facts

A 4-ounce serving of salmon (which is a pretty standard portion and the amount called for in most of these recipes), contains:

230 calories
14 grams total fat
3.5 grams saturated fat
4.4 grams polyunsaturated fat
4.3 grams monounsaturated fat
62 grams cholesterol
65 milligrams sodium
412 milligrams potassium
0 grams carbohydrate
0 grams dietary fiber
23 grams protein

Four salmon fillets marinating in a baking sheet topped with dill weed and lemon wedges

The Best Types of Sustainable Salmon

Salmon is fished from the Atlantic and Pacific oceans and also farmed. Wild-caught Pacific salmon (and specifically wild-caught salmon from Alaska) is considered to be the gold standard of salmon due to more sustainable catching practices and high-quality taste. Here are the sustainable Pacific salmon types you can often find at stores, fish markets, or delivered right to your door from Butcher Box.

  • Chum Salmon: Is smaller (about 8 lbs) and has lower fat content than other salmon, and has pale- to medium-colored pink flesh. It’s also called Keta salmon, Dog salmon, and Silverbrite salmon.
  • Sockeye Salmon: This type has bright red-orange flesh and a rich flavor. Also referred to as Red salmon.
  • King Salmon: King salmon is considered to be the best tasting because of its high-fat content. The flesh range from white to dark red. Also named Chinook salmon.
  • Silver Salmon: This salmon is named because of its silvery skin. It has bright red flesh, similar to some types of King salmon, but has a more delicate texture. Sometimes referred to as Coho salmon.
  • Pink Salmon: This is the most common type of salmon in the Pacific Northwest. It is sometimes referred to as Humpies because of the distinctive hump on the salmons’ backs when they spawn. This salmon is lower in fat than other types of salmon and has a lighter color and flavor.

How to Remember Types of Salmon

A fun way to remember the five main types of salmon is to look at your hand. Imagine each finger representing a different kind of salmon:

  • Thumb: Think “Chum” because it rhymes with thumb
  • Pointer Finger: Because “Sockeye” is like a pointer finger poking your eye
  • Middle Finger: It’s “King” since this finger is taller than all the others
  • Ring Finger: This is your “Silver” finger because it holds a ring
  • Pinky: Think “Pink” since this is your pinky finger

For more on selecting seafood that’s best for your health and the health of the oceans, read our post on How to Choose Safer Seafood.

Ready to add some healthy, delicious, and easy salmon recipes to your weekly meal plan? Here are our best dietitian-created, dietitian-approved salmon recipes.

When you’re short on time and dinner ideas, this Sheet Pan Baked Salmon with Vegetables is fast, balanced, and delicious! Minced garlic and fresh herbs season this simple dish. We love it because it uses one of our favorite convenient kitchen tools of all time: the sheet pan! This is a go-to dinner recipe around here, and a great way recipe to start with (especially if you’re new to cooking salmon!).

Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole 30

Baked salmon fillets, green beans, sweet potato rounds, and purple onions freshly baked on a baking sheetPhoto Credit: Plays Well with Butter

This is a “healthified” update to classic Caesar salad! Flaky salmon, shaved Parmesan, tender grains, sliced radishes, and fresh romaine are all served in a bowl topped with crispy chickpeas and Caesar dressing, making for a satisfying lunch or quick weeknight dinner.

Dairy Free | Gluten Free | Nut Free

Salmon Caesar Salad served in a bowl of greens topped with caesar dressing, chickpeas, and shaved parmesan

A perfect mix of two popular cuisines. This is what you get when Mexican meets Mediterranean.  We think this match-up is the most delicious way to fill your plate with nutritious veggies and delicious grilled salmon.

Egg Free | Gluten Free | Grain Free | Nut Free

A baked salmon fillet served on a white plate topped with fried corn and zucchini, lime and cilantro.

It sounds too good to be true, but all you need is 5 minutes and 5 ingredients to make this flavorful and satisfying salmon salad. This recipe relies on canned salmon to make a quick and easy meal using ingredients you probably have in your pantry. This salmon recipe is perfect for a quick and nutritious lunch, satisfying afternoon snack, or stress-free dinner. Serve it as a sandwich, lettuce wrap, with cucumber slices, or as a salad.

Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole 30

Quick and easy salmon salad served on a bed of lettuce with sweet potato chips and a lemon wedge on the side

A delicious and quick way to get more healthy fats in your diet. These burgers are anything but ordinary when topped with a cool and crunchy cabbage plus a spicy-tangy tartar sauce! This recipe is great for weeknight meals or meal preps—and we give directions for making it on the stovetop or in the air fryer.

Dairy Free | Gluten Free | Grain Free | Paleo | Whole 30

A grilled salmon burger on a white plate topped with cabbage slaw, chipotle sauce, and limes

Here’s a beautiful quinoa bowl that comes complete with lemon-herb marinated salmon, chickpea salad, crisp greens, feta cheese, kalamata olives, and an easy homemade Tzatziki sauce. This is one of our favorite recipes to meal prep for healthy lunches throughout the week. This nutritionally balanced meal is hearty, healthy, delicious, and makes for the perfect prep-ahead meal.

Dairy Free | Egg Free | Gluten Free | Nut Free

Mediterranean Salmon salad served in a speckled bowl over greens and topped with tzatziki sauce, chickpeas, and dill weedPhoto Credit: Plays Well with Butter

This elegant yet easy salmon calls for basic ingredients and has a raspberry glaze that provides the perfect complement to rich salmon. It’s made even more beautiful because the whole thing can be on your table in less than 30 minutes. Includes directions to make this impressive, healthy dinner in the oven or on the grill.

Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole 30

Raspberry glazed salmon fillets on a baking sheet garnished with fresh thyme.

These burgers are rich in flavor and nutritious omega-3 fatty acids. The flavor is popping from the addition of dill, shallots, and fresh lemon juice. The quick avocado sauce topper makes everyone ask for more. You’ll want to make extra to have for easy dinners all week.

Dairy Free | Gluten Free | Grain Free | Paleo | Whole 30

Three salmon burgers on leaf lettuce 'buns' topped with avocado sauce, green onion, and sliced radishes

We hope you make and enjoy these 8 Healthy Salmon Recipes. If you make a recipe please leave a comment on the blog post, and tag us @therealfoodrds on social media.

Pin This Now & Make Them Later!

Eight different salmon meals shown on one image with text overlay | Pinterest pin

About Jessie Shafer

Jessie is a Registered Dietitian Nutritionist living near Denver, CO where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. Her best taste tester is her husband, a Denver firefighter with a well-trained palate. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. While she once played centerfield for the Northwestern University softball team, Jessie now prefers her fitness in the way of biking up mountain passes and chasing two busy toddlers (the latter proving to be the more exhausting activity).



Source link

Advertisements

Leave a Reply

Your email address will not be published. Required fields are marked *

error

Enjoy this blog? Please spread the word :)