Salmon is one of the most flavorful and sophisticated fish. It’s rich in protein, healthy fats like omega-3, vitamins, and minerals. But how to turn it into a delicious yet healthy meal?
You don’t need to be an experienced cook to make healthy salmon recipes. Be it pan-seared salmon with a kale salad or grilled salmon with tomato sauce, you can experiment with flavors. Salmon is easy to cook and you can pair it with many vegetables and sauces!
We’ve made a list of some delicious healthy salmon recipes for you. Learn more about the nutritional benefits and stay fit!
Top 8 Good Healthy Salmon Recipes
Whether you’re looking for healthy salmon recipes for dinner or a hearty lunch, we’ve got you covered. Try out these fast and simple recipes today –
1. Pan-seared Salmon with a Side of Green Apple and Kale Salad
This is an easy and fulfilling meal that you can prepare within 40 minutes. As salmon is a fatty fish itself, you need to balance the dish with some greens.
A side of crispy, crunchy, and tangy kale-apple salad compliments the dish and adds more health benefits!
Ingredients:
- 1-inch thick Salmon filets cut through the center
- Freshly ground black pepper
- 2 tablespoons of fresh lime juice
- 3 tablespoons of olive oil
- 1 bunch of kale with thinly sliced leaves
- 1 green apple
- Salt per taste
Instructions:
- Make sure that your salmon is at room temperature 10 minutes before cooking.
- Mix your lemon juice, salt, and olive oil in a bowl to make a dressing. Add the kale to the bowl and toss it a few times. Now, let it rest for about 10 minutes.
- Thinly chop the apples and add them to the bowl with kale. Season well with salt and pepper before setting it aside.
- Now, time to move on to the kale. Spread a layer of salt and pepper evenly on the fish. In a nonstick skillet, heat 1 tablespoon of oil and keep the heat on medium-low.
- Put the salmon skin-side down and let it get crispy. This should take about 3 minutes. Now, turn it over and cook for about 4 more minutes until the fish feels firm.
Prepare your delicious pan-seared salmon with fresh green apple and kale salad!
Nutritional Benefits:
Both kale and apple have a high amount of dietary fiber. Kale is also a great source of minerals like potassium and calcium. This salad is bound to improve your antioxidant levels.
2. Oven-roasted Salmon with Baby Artichokes
If you want a fancy but healthy dinner and have about 90 minutes in hand, this recipe is it! Perfectly roasted salmon with softly cooked bay artichokes will impress anyone.
Ingredients:
- Salmon filets
- 5 thinly sliced large garlic cloves
- 10 fresh baby artichokes
- 2 limes
- Extra-virgin olive oil
- Freshly ground pepper
- Red chili flakes
- Salt per taste
- Some fresh parsley for garnish
Instructions:
- Take your skillet and heat some extra-virgin olive oil at medium heat. Add the sliced garlic and fry until golden brown. Transfer the garlic to a plate and keep the oil.
- Get some cold water, lime juice, and lime halves in a pot. Prepare the artichoke by cutting off the stem and snapping off the tough outer leaves. Cut them in halves and add to the pot.
- Add a bit of leftover garlic oil, simmer for a few minutes at medium-high, and strain!
- Pat dry the artichokes and add to a large baking dish with onions, garlic oil, limes, salt, and pepper. Keep the rack in the upper or lower thirds of a preheated oven (400°F) for about 40 minutes.
- Now, for the salmon, use another large baking dish and a tablespoon of garlic oil. Put the salmon skin-side down and rub your spices in. Roast the filet on the lower rack for about 15-20 minutes until it’s cooked through.
- Serve your roasted salmon filet with the baby artichokes and garnish with fresh parsley!
Nutritional Benefits:
Artichokes are high in vitamins, fiber, and antioxidants. They can improve your cholesterol levels, cardiovascular health, and immune system. Also, artichokes contain Inulin which greatly helps with constipation and works as a prebiotic.
3. Simple and Hearty Oven-baked Salmon with Broccoli
Running low on time and ingredients? No worries because we have one of the most simple healthy salmon recipes for you. You can make it with just two ingredients within 20 minutes. Oven-baked salmon is perfect when you want a quick but healthy meal.
This is one of the heart healthy salmon recipes with omega-3s!
Ingredients:
- Center-cut Salmon filets
- Freshly ground pepper
- 1 bunch of fresh broccoli
- Extra-virgin olive oil
- Salt per taste
- Coriander for serving
Instructions:
- Break down the bunch of broccoli into smaller pieces. Season with salt and pepper, and drizzle a little olive oil on top. Now, air-fry the broccoli for a few minutes until cooked.
- Preheat your oven to 450°F. Prepare your salmon to bake with a pepper-salt rub and a tablespoon of olive oil. Put the filet skin-side down on a nonstick baking sheet and cook for about 12-15 minutes.
- Serve with broccoli and garnish with fresh coriander leaves. You can also add a light dressing or sauce of your choice!
Nutritional Benefits:
Broccoli helps your immune system and heals wounds faster. It’s also high in nutrients like iron, vitamin C, vitamin K, potassium, and fiber. In the long run, it can also lower cancer risk!
4. Grilled Salmon with Tangy Tomato Sauce
If you’re a fan of steaks and love grilled food, this recipe is for you! This delicious grilled salmon with a side of fresh tomato sauce can be made in just under 40 minutes.
Always try to air-fry, roast, or grill your salmon with minimal oil. Fried fish is not good if you want to lose weight!
Ingredients:
- Skin-on salmon steaks
- 2 fresh tomatoes
- Chopped fresh parsley
- Peeled or crushed ginger
- 2 cubes of unsalted butter
- Salt and pepper per taste
- Vegetable oil
- Vinegar
Instructions:
Preheat your grill to medium-high temperature. Grate your tomatoes without the skin. Mix in the fresh parsley, vinegar, and ginger. Season with salt and pepper before setting aside.
Brush the grill with some vegetable oil. Rub the salmon with your spice mix and carefully put it on the grill. Cook until the fish is firm but pink on the inside. Every few minutes, brush some butter on the filet to keep moist.
Finally, serve the grilled salmon with your homemade tomato-ginger sauce!
Nutritional Benefits:
Tomatoes contain high amounts of antioxidants like vitamin C, beta-carotene, and flavonoids. Studies show that they can also lower your risk of many cancers and heart diseases!
5. Lightly Poached Salmon with Creamy Dill Sauce
This is one of the quick healthy salmon recipes you should definitely try. If you want a light and elegant meal, poached salmon with a creamy dill sauce is the perfect match for you! Poaching is a gentle way of cooking and keeps the salmon incredibly moist and tender.
Ingredients:
- Salmon filets
- White wine vinegar
- Fresh dill
- Heavy cream
- Lime juice
- Salt and Pepper
Instructions:
Use water and white wine vinegar to prepare your poaching liquid. Once the water is simmering in a large pot, it’s time to add the salmon. Season the salmon with salt and pepper beforehand. You can marinate it in the spice mix for a few minutes.
Gently add the salmon to the salmon and cook for about 5-7 minutes.
Now, it’s time for the sauce! Whisk together heavy cream, chopped dill, and lime juice in a saucepan. Heat it gently until it thickens slightly.
Serve your salmon with the creamy dill sauce spooned over!
Nutritional Benefits:
Even though dill only adds a mild fragrance and flavor to your dish, it has many health benefits you may be unaware of. Dill can improve your lipid profile, diabetes, metabolism, and thyroid function.
6. Refreshing Salmon Salad with Crunchy Vegetables and Lemon-dill Dressing
If you’re looking for something light and refreshing after a long summer day, this dish is here to save your day! The salad is also packed with vibrant and healthy vegetables.
Ingredients:
- Salmon filet
- Chopped cucumber
- Cherry tomatoes
- Thinly sliced red onions
- Crumbled feta cheese
- Cubed fresh avocado
- Olive oil
- Lemon juice
- Fresh dill
- Salt and pepper per taste
Instructions:
- Firstly, grill or cook the salmon any way you like. Tear apart the filet and add it to a bowl.
- Add your chopped cucumber, cherry tomatoes, mixed greens, and crumbled feta cheese to the bowl. In another bowl, whisk together some lemon juice, olive oil, and chopped dill for the light dressing. Season with salt and pepper.
- Toss the fish and vegetables together in the dressing. Top with cubed avocado and enjoy!
Nutritional Benefits:
This salad is packed with flavor and nutrients. Salmon provides protein and omega-3s while vegetables offer vitamins and fiber. The dressing also adds a touch of healthy fats!
7. Miso Salmon with Baby Corn
Miso is a traditional Japanese seasoning. It’s produced by fermenting soybeans with salt and a fungus called “Koji”. Miso has a rich, savory, and umami flavor that goes well with salmon.
Ingredients:
- Skinless salmon filets
- Fresh or frozen baby corn
- Thinly sliced spring onions
- Miso paste
- Rice vinegar
- Grated or crushed ginger
- Finely grated garlic cloves
Instructions:
- Firstly, season the salmon with salt and pepper before putting it on a nonstick pan. Lightly oil the filet and cook it for 2 minutes on each side until firm. Keep the heat to a medium-high.
- Lightly blanch the baby corn until they’re soft.
- Now, for the sauce, whisk together the miso paste, vinegar, crushed garlic, and grated ginger. You can add cilantro for more flavor.
- Finally, cook your salmon topped with the miso sauce.
Nutritional Benefits:
Miso lowers your risk of having stomach issues like gastritis, gastric, etc. It can also support your immune system and reduce cholesterol levels.
8. Salmon with Sun-dried Tomatoes and Spinach
This dish is inspired by the Mediterranean spirit. Sun-dried tomatoes and spinach add a burst of tangy and earthy flavors.
If you want to add unique flavors to your salmon meal, try this out! The Mediterranean flavors with a healthy touch of spinach are sure to impress your guests.
Ingredients:
- Salmon filets
- Chopped sun-dried tomatoes
- Fresh spinach
- Chopped olives
- Freshly grated cloves of garlic
- Extra-virgin olive oil
- Crumbled feta cheese
- Limes
- Salt and pepper as needed
Instructions:
- Preheat the oven to 400°F (200°C). In a nonstick pan, pour in some olive oil and lightly fry the garlic. Add your sun-dried tomatoes and fry for a few minutes.
- Now set the garlic tomato aside and cook the spinach in another pan. Make sure the spinach still has its crunch and freshness.
- Season your salmon and drizzle some olive oil on top. Now, toss it into a baking dish and cook for about 15-20 minutes.
- Serve with your fried sun-dried tomatoes, garlic, and spinach. Spread some crumbled feta cheese on top and squeeze some lime juice.
Nutritional Benefits:
Spinach is a great source of fiber, iron, vitamin K, and thiamine. It has so many antioxidants and nutrients that spinach is often called a “Superfood”. The sun-dried tomatoes add a unique flavour profile and a touch of sweetness.
The Bottom Line
Anyone can cook a salmon filet but it takes a good recipe to make it tasty and healthy. Our healthy salmon recipes can save you time and ensure excellent flavor every time!
You can cook your salmon any way you want – grill, roast, poach, or even turn it into a salad! If you don’t have unique ingredients like miso, dill, or artichokes, you can always prepare a side dish using regular vegetables. Salmon tastes great with tangy, earthy, and umami flavors.
Remember, the key to a good salmon recipe is always getting the fish right!
