Health benefits of salmon are unmatched, making it a delicious and versatile choice. Packed with omega-3 fatty acids, it’s a nutrient-rich addition to your diet for overall wellness.
Salmon can be grilled, baked, or cooked in many ways. We’ll explore some of these recipes in this article. They’re easy to make and offer great health benefits.
With about 2 million subscribers, the “Notes from the Test Kitchen” newsletter shows salmon’s popularity. It’s a great choice for any meal, whether it’s a quick dinner or a special occasion. We’ll show you how to prepare it in different ways, highlighting its health benefits.
Salmon recipes use various cooking methods like poaching, broiling, and grilling. This shows its versatility and makes it easy to add to your diet. With cooking times ranging from 15 to 30 minutes, salmon is perfect for quick meals. We’ll look at some easy and delicious recipes, focusing on its health benefits.
Table of Contents
1. Simple Baked Salmon with Lemon and Dill
Choosing the right recipe is key to enjoying salmon’s natural taste. Salmon is packed with protein and nutrients, making it great for a healthy meal. To make a simple baked salmon, you’ll need 1.5 pounds of salmon, 1 tablespoon of olive oil, and 4 sprigs of fresh dill.
A 6 oz serving of cooked salmon has about 334 calories, 36g of protein, and 20g of fat. This recipe feeds 4 people and takes less than 30 minutes to make. It bakes at 400 degrees Fahrenheit for 12-16 minutes, or until it reaches 145 degrees Fahrenheit.
To add flavor, squeeze some fresh lemon juice and sprinkle salt and pepper. The lemon and dill mix makes the salmon taste refreshing and light. Pair it with roasted veggies or quinoa for a complete meal.
Preparation Time
This recipe takes about 10 minutes to prepare. Season the salmon with salt, pepper, and herbs, then place it on a baking sheet lined with parchment paper.
Cooking Time
Cooking time is around 12-15 minutes, depending on the salmon’s thickness. Always check the salmon’s internal temperature to ensure it’s at least 145 degrees Fahrenheit.
Serving Suggestions
For a healthy meal, serve the salmon with roasted veggies like asparagus or Brussels sprouts. Add a quinoa salad with a light vinaigrette dressing. This is a great way to enjoy salmon’s health benefits.
2. One-Pan Garlic Butter Salmon and Asparagus
Enjoy the incredible health benefits of salmon with this easy and delicious one-pan garlic butter salmon and asparagus recipe. Featuring fresh, wild-caught, and sustainable salmon, this dish is packed with nutrients that promote overall wellness.
Ingredients Needed
- 4-6 salmon fillets
- 2 tbsp minced garlic
- 2 tbsp chopped fresh parsley
- ⅓ cup freshly squeezed lemon juice
- 1 tsp salt
- ½ tsp cracked black pepper
- 1 lb asparagus
- Olive oil cooking spray
Instructions
- Preheat your oven to 375°F.
- Line a baking sheet with parchment paper and place the salmon fillets, leaving about 1 inch of space between each.
- Mix garlic, parsley, lemon juice, salt, and pepper to create the garlic butter mixture. Drizzle over the salmon, ensuring an even coat.
- Add the asparagus to the baking sheet. Spray lightly with olive oil cooking spray and season with salt and pepper.
- Bake in the oven for 8-10 minutes or until the salmon reaches an internal temperature of 120°F.
Nutritional Benefits
This recipe highlights the health benefits of salmon, providing 174 calories, 23 grams of protein, and 7 grams of healthy fats per serving. It’s also a great source of vitamins and minerals like vitamin A, vitamin C, calcium, and iron. Choosing fresh, wild-caught salmon ensures you get the maximum nutritional value.
Ready in just 22 minutes, this one-pan recipe is perfect for a quick and healthy dinner. Serving 4, it’s ideal for a family meal or a gathering with friends. With its rich flavor and nutritional boost, this dish is a surefire way to enjoy the health benefits of salmon.
3. Quick and Easy Salmon Tacos
Salmon is a superfood that’s great for your health. It’s perfect for adding to your diet, especially with tasty recipes like salmon tacos. This dish is great for a quick dinner or lunch, packed with protein and fresh flavors.
The quick and easy salmon taco recipe is a health superstar. It combines salmon’s richness with avocado, sour cream, and salsa’s freshness. This makes it a top choice for a healthy meal, with the chance to add your favorite toppings.
Topping Ideas
- Avocado slices
- Sour cream
- Salsa
- Chopped cilantro
- Broccoli slaw mix
Tips for Preparation
To make the salmon tacos, start by seasoning the salmon with chipotle chile powder, garlic powder, and kosher salt. Bake it in the oven at 425 degrees F for 12 to 15 minutes. It should reach 140 to 145 degrees F inside. While the salmon cooks, mix broccoli slaw, cilantro, and lime juice for the slaw.
This recipe is a nutritional powerhouse. It has about 361 calories, 29 grams of protein, and 5 grams of fiber per serving. The salmon’s health benefits, combined with the slaw’s freshness, make it a fantastic choice for a healthy meal.
| Nutrient | Amount per serving |
|---|---|
| Calories | 361 |
| Protein | 29g |
| Fat | 22g |
| Fiber | 5g |
| Vitamin A | 737 IU |
By making this quick and easy salmon taco recipe, you get a delicious, healthy meal. It’s full of salmon’s health benefits and you can customize it with your favorite toppings. It’s a great way to add more salmon to your diet.
4. Sweet and Spicy Maple-Glazed Salmon
This sweet and spicy maple-glazed salmon recipe is a tasty and healthy choice. It’s packed with nutrients from the omega-3 rich salmon. The addition of a sweet and spicy maple glaze makes it both flavorful and nutritious.
To begin, mix together chicken bone broth, avocado oil, maple syrup, and spices. These include smoked paprika, paprika, cumin, chili powder, garlic powder, onion powder, and salt. This marinade takes about 2 hours to flavor the salmon well. It can marinate for 30 minutes to 4 hours.
After marinating, the salmon is ready to cook. It cooks for 4 minutes on one side and 3 to 4 minutes after flipping. This totals 7 to 8 minutes of cooking. It’s crucial to cook it to 120°F to 125°F for medium doneness.
Pair this dish with roasted vegetables and quinoa for a complete meal. These pairings enhance the salmon’s flavors and add to its health benefits. The recipe is simple, needing just a few ingredients. Its unique sweet and spicy flavors make it a favorite, and its health benefits are a big plus.
5. Creamy Salmon Pasta in 30 Minutes
This recipe is perfect for incorporating salmon into a healthy diet. It combines the nutritional benefits of fresh salmon for wellness with a quick and easy meal. The wild-caught salmon benefits from its high protein and health benefits, making it a great meal choice.
To prepare the creamy salmon pasta, you will need the following ingredients:
- 200g salmon fillet
- 200g dried pasta or 300g fresh pasta
- ⅔ cup pasta cooking water
- ½ cup crème fraîche
- 60g finely grated parmesan cheese
- 2 tablespoons capers
- 40g butter
This recipe takes only 15 minutes to prepare and 25 minutes to cook. It’s ready in under 30 minutes. The wild-caught salmon benefits are enhanced by the creamy sauce and pasta. This creates a rich and satisfying flavor that goes well with the salmon.
This recipe is not only delicious but also balanced. It has carbohydrates, protein, and fat, making it a great choice for incorporating salmon into a healthy diet. With its health benefits and ease of preparation, this creamy salmon pasta is a fantastic way to enjoy fresh salmon for wellness.
6. Salmon Salad: A Perfect Light Meal
Salmon is known for its health benefits, making it a great choice for a healthy diet. It’s packed with protein and has a rich flavor. Adding salmon to your meals can be easy with many recipes available.
When making a salmon salad, you can use Atlantic or Pacific salmon. The secret to a tasty salad is mixing the salmon with greens, veggies, and a zesty dressing. Try a lemon-tahiri or dill-mustard dressing for the best taste.
- High protein content: 14g per serving
- Low calorie count: 145 kcal per serving
- Rich in omega-3 fatty acids: 4g per serving
A salmon salad is a light and healthy meal. It’s full of nutrients and can be ready in just 10 minutes. It’s a tasty way to add salmon to your diet. Try different recipes to see how salmon can benefit your health.
| Nutrient | Per Serving |
|---|---|
| Calories | 145 kcal |
| Protein | 14g |
| Fat | 8g |
7. Grilled Salmon with Chimichurri Sauce
Grilled salmon with chimichurri sauce is a tasty and healthy dish. It’s full of omega-3s, which are great for your health. Each serving has 22 grams of protein.
This recipe makes 6 servings, with each one having about 348 calories. The salmon alone has 232 calories per serving.
The chimichurri sauce adds a fresh flavor with 116 calories per serving. The salmon has 21 grams of protein, 9 grams of carbs, 11 grams of fat, and 574 mg of sodium. The chimichurri has 1 gram of protein, 8 grams of carbs, 8 grams of fat, and 170 mg of sodium.
| Nutrient | Salmon (per serving) | Chimichurri (per serving) |
|---|---|---|
| Calories | 232 | 116 |
| Protein | 21g | 1g |
| Carbohydrates | 9g | 8g |
| Fat | 11g | 8g |
| Sodium | 574mg | 170mg |
This dish is not just tasty but also full of nutrients. To make it, marinate the salmon for 15 minutes. Then, grill it at 400 degrees Fahrenheit for 12-15 minutes, depending on the thickness.
The chimichurri sauce takes about 30 minutes to prepare. The total time to make this dish is 20 minutes.
8. Oven-Roasted Salmon with Veggies
Oven-roasted salmon with veggies is a tasty and healthy meal ready in under 30 minutes. Incorporating salmon into a healthy diet offers many benefits, like high protein and essential nutrients. Fresh salmon for wellness is a great pick, especially when served with roasted veggies for a balanced and tasty dish.
Choose veggies like broccoli and carrots to go with salmon. They match the fish’s rich taste well. The recipe uses roasted veggies with a sauce of melted butter, brown sugar, and low-sodium tamari or soy sauce. Wild-caught salmon benefits include more nutrients and better taste, making it perfect for this dish.
Nutritional info per serving is:
– Calories: 242 kcal
– Carbohydrates: 19g
– Protein: 17g
– Fat: 12g
– Saturated Fat: 2g
– Sodium: 1200mg
– Fiber: 5g
– Sugar: 9g
| Nutrient | Amount per serving |
|---|---|
| Calories | 242 kcal |
| Carbohydrates | 19g |
| Protein | 17g |
9. Salmon Quiche: A Savory Breakfast Delight
Salmon is known for its salmon superfood properties, making it great for a healthy diet. A salmon quiche is one of the best salmon recipes for health. It’s perfect for breakfast, brunch, or dinner. This recipe makes eating healthy easy and tasty.
To make a salmon quiche, you need smoked salmon, eggs, cheese, and a pie crust. It takes about 1 hour and 45 minutes to prepare. Cooking it takes 20-25 minutes. The quiche feeds six people or eight with smaller portions.
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Carbohydrates | 11 g |
| Protein | 6 g |
| Total fat | 10 g |
This salmon quiche recipe is a fantastic way to incorporate salmon into a healthy diet. It offers the salmon superfood properties and is rich in flavor and protein. It’s a top choice for a best salmon recipe for health.
10. Sushi-Style Salmon Rolls: A Fun DIY Meal
Making your own sushi-style salmon rolls at home is a fun way to enjoy salmon’s health benefits. You’ll need a bamboo sushi mat and a sharp knife. These tools help you create beautiful and tasty salmon rolls.
The secret to making great sushi is in the technique. Start by spreading the sushi rice evenly. Then, place the salmon and other fillings in the middle. Roll it up carefully and slice it into pieces.
This DIY meal is not only delicious but also impressive. It’s a great way to share the nutritional value of salmon with your loved ones. Enjoy every bite of this tasty and healthy dish.