by Olena

15 Healthy Salmon Recipes

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Olena Osipov
5 from 1 vote

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Salmon is delicious, versatile, and widely available. We cook wild salmon on a regular basis and I have compiled 15 Easy and Healthy Salmon Recipes you can prepare for dinner in 30 minutes or less.

Collage of 15 healthy salmon recipes

15 healthy salmon recipes to choose from to solve “What’s for dinner?”!

I recommend spending a little bit more on wild salmon vs. farmed. It is more nutritious, contains less unhealthy saturated fat, and is sustainable. To save about $10/lb on wild salmon, I buy fresh (more likely previously frozen) whole wild salmon and fillet it myself within 10 minutes.

Enjoy and be healthy!

How to Buy Best Salmon

Most of us probably aren’t marine biologists nor are many of us part of the seafood industry. We need to rely on the information that is put out there in order to make the best decisions for ourselves and our families. Buying the best salmon is a decision that you shouldn’t take lightly. It also doesn’t need to be so confusing!

Things to consider:

  • Choose wild Alaskan salmon: If possible, choose wild Alaskan salmon. Alaska has banned salmon farms, so right away you know Alaskan is wild-caught. Look for any pacific wild-caught salmon and you are on the right path.
  • Avoid Atlantic: You may notice that farmed Atlantic salmon is widely available at the store. Wild Atlantic salmon is now considered an endangered fish, so catching it is no longer allowed. Which means it is now a farmed fish.
  • Don’t buy organic salmon: Crazy, right?! But you can’t guarantee organic wild salmon, so an organic label means it’s from a fish farm.
  • Choose fattier salmon: Like a king salmon. It contains a higher level of omega 3s which as we know are great for brain health.
  • Opt for darker red/orange colour: It means it carries more antioxidants which help fight cancer, inflammation, and other health-related issues.

Salmon has so many health benefits and is rich in many ways. We still need to be mindful that even wild salmon can contain a lot of environmental bi-product. Just like with tuna and high mercury content concerns. You may want to consider limiting your fish consumption to just once or twice a week. The good news is, you don’t need to eat it every day to reap the benefits!

There is no perfect choice for anyone. This is meant to be a helpful guide so if farmed fish is what you have, then it is not the end of the world. The recipes that follow will still result in a healthy and delicious meal!

Tips for Cooking Salmon

There are many ways to cook a salmon, whether it’s pan-fried, baked, or grilled. I am providing recipes that cover the spectrum, and below are some things to think about before you begin.

  • Small filet: Smaller cuts are great for quick weeknight meals.
  • Whole filet: Whole salmon filets make for a lovely presentation when serving a crowd.
  • Dry the salmon: Pat dry your fillets before you begin.
  • Bring to room temperature: Take fish out of the fridge to allow it to come to room temperature before cooking. You do not want to place cold fish onto a hot surface.
  • Remove bones: Make sure to remove the bones. Some of them may be tiny, so you’ll need something like pliers to get them out. Or ask at the fish counter.
  • The skin on or off: It is your preference. If you don’t plan on searing it to extra crispy deliciousness, you might want to remove it.
  • Cook in batches if necessary: Depending on your method of cooking, avoid overcrowding. This is especially important if you are aiming for a seared crusty exterior.
  • Hot surface: Have your cooking surface get really hot before adding placing fish down on a pan, a grill, or in the oven.
  • Be prepared: Make sure to have the right tools available. You want a spatula large and strong enough to get under the entire filet. For searing, or cooking from stovetop to oven you want a cast iron pan.
  • Patience: Once your salmon has started to cook, avoid playing with it. Pack the patience and allow it to cook first before trying to flip it.
  • Do not overcook it: Similar to shrimp, know when salmon is done by looking for cues. It should be flaky and opaque, just like baked cod. Keeping it on the heat for too long may result in dry salmon.

Health Benefits of (Wild) Salmon

  • Rich in long-chain Omega-3 fatty acids that can reduce inflammation, lower blood pressure and decrease risk factors for disease.
  • High in vitamin Bs that help turn the food you eat into energy, repair DNA and reduce the risk of heart disease
  • A source of protein.
  • Rich in potassium that helps to control blood pressure.
  • Loaded with selenium that is good for your bones’ health.
  • Contains antioxidants.

Now that we know how good salmon is for you, let’s get cooking!

Grilled Salmon Recipes

Cedar Plank Salmon

Cedar Plank Salmon comes out juicy, with caramelized Thai sweet chili sauce on top and incredible woodsy flavors. It is easy to make as no marinating is required and salmon doesn’t fall apart. This grilled salmon will blow everyone’s mind!

piece of cedar plank salmon garnished with green onions

Grilled Salmon

This Grilled Salmon is juicy, flaky and flavorful. Simple seasonings and no marinating make this salmon recipe quick and easy restaurant quality meal at home.

grilled healthy salmon flaked with a fork

Baked Salmon Recipes

Thai Broiled Salmon

Thai Broiled Salmon with easy homemade sweet chili sauce cooked until caramelized on top and juicy inside. The best salmon recipe ever!

pieces of thai broiled salmon garnished with green onions on parchment paper

Baked Salmon in Foil

Baked Salmon in Foil with 10 minute prep comes out juicy and flaky with finger licking garlic butter and fresh herb seasoning. It is the most impressive baked salmon recipe I ever made!

baked salmon in foil

Teriyaki Salmon

This Teriyaki Salmon is made with healthy homemade teriyaki sauce and doesn’t require long marinating. Easy salmon recipe that can be pan fried or baked, is super flavorful and ready in 30 minutes.

teriyaki salmon with rice and asparagus in black bowl

Peanut Butter Salmon with Miso

Peanut Butter Salmon recipe glazed with peanut butter and miso paste, then oven baked until caramelized and juicy.
peanut butter salmon with miso garnished with green onions and sesame seeds on top of lettuce

One Pan Salmon with Veggies

This one pan salmon and veggies makes one healthy, easy and tasty dinner. Salmon, butternut squash and brussels sprouts are coated in super easy homemade honey garlic sauce and baked together on a sheet pan for 30 minutes.

one pan salmon with butternut squash and brussel sprouts

Lime Ginger Salmon

Lime Ginger Salmon recipe marinated in honey, lime juice and ginger, and then quickly broiled to perfection.
blue plate of lime ginger salmon and coconut cilantro rice with lime wedge

Skillet Salmon Recipes

Honey Garlic Salmon

Honey Garlic Salmon is the best stove top salmon recipe for busy weeknights. Juicy salmon, crispy skin and caramelized sweet and sticky sauce make this 30 minute dinner crazy good!

healthy honey garlic salmon in a skillet

Salmon Stir Fry

This 20 minute Salmon Stir Fry is a healthy, low carb dinner made with chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in flavours such as lemon, garlic, ginger, and soy sauce!

bowl of salmon stir fry with asparagus served over quinoa with a lemon slice

Salmon Burgers

Juicy Salmon Burgers with simple ingredients and pan fried until golden. Serve on a bun, with mango slaw or freeze for later. Your kids will lick the plates!

salmon burger on a bun topped with mango slaw

 

Canned Salmon Cakes

Canned Salmon Cakes recipe has a short list of ingredients like affordable canned salmon, oatmeal instead of flour and cooked sweet potatoes. Healthy, delicious salmon patties without breadcrumbs.
canned salmon cakes

Salmon Salad Recipes

Smoked Salmon Salad

Simple and healthy Smoked Salmon Salad that comes together in 5 minutes without cooking.
glass bowl of smoked salmon salad

Canned Salmon Salad

Hungry and lazy? Make my Healthy Canned Salmon Salad crunchy bell peppers, creamy avocado, and tangy capers. It’s my go-to when I’m tired.
blue bowl of canned salmon salad

Salmon Soup Recipes

Cilantro Tomato Salmon Soup

Cilantro Salmon Tomato Soup is a quick affordable seafood soup made with fresh or canned tomatoes, any type of fish or salmon, optional potatoes, a bunch of fresh cilantro and a few limes.
bowl of cilantro tomato salmon soup with blue napkin
15 Healthy Salmon Recipes

Healthy Baked Salmon Recipe

The only Healthy Baked Salmon Recipe you will ever need. Salmon baked in foil, then served with moderate amount of garlic butter and fresh herbs. Flaky, juicy, easy and so delicious!
5 from 1 vote
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Course: Dinner
Cuisine: American Ukrainian
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 5 servings
Calories: 260kcal
Author: Olena Osipov

Ingredients

  • 1 1/2 lbs wild salmon fillet with or without skin
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp salt
  • Ground black pepper to taste
  • 2 tbsp salted butter
  • 1 large crushed garlic clove
  • 1 tbsp lemon juice
  • 2 tbsp minced fresh parsley or dill

Instructions

  • Preheat oven to 375 degrees F. Tear 2 pieces of foil and 1 piece of unbleached parchment paper longer than the width of a large baking sheet. Line the baking sheet with foil horizontally overlapping each other and place parchment vertically on top.
  • Place salmon fillet onto parchment paper, distribute olive oil on top evenly and sprinkle with salt and pepper.
    15 Healthy Salmon Recipes
  • Fold parchment paper over the salmon. Then fold the sides of the foil covering the salmon completely and sealing the packet closed (very important!). Bake for 20 minutes.
    15 Healthy Salmon Recipes
  • Closer to the end of baking time, melt butter and mix with garlic and lemon juice. Brush over cooked salmon (open that packet carefully - it's hot), sprinkle with parsley or dill, cut into 5 pieces and serve.
    15 Healthy Salmon Recipes

Store: In the refrigerator for up to 3 days.

    Make Ahead: Follow Steps 1 & 2, refrigerate and bake within 48 hours.

      Video

      Notes

      • Salmon skin on or off? Even if you’re not a fan of salmon skin, I highly recommend to buy a salmon fillet with skin on. It prevents fish from drying out while cooking. You can always remove skin easily after cooking.
      • Can I skip parchment paper? Sure. Spray foil with cooking spray, wrap salmon fillet tightly in foil and keep same cooking time.
      • If you have large fillet or farmed salmon: Even if it is wild salmon fillet but large or extra thick farmed salmon piece, you probably will have to add 5-10 minutes to the cook time. I had thin 1.5 lbs sockeye salmon.
      • Wear oven mitts when opening foil: Tin foil gets very hot, so wear oven mitts when removing baking tray from the oven and touching the foil.
      • My salmon looks too pink: Some wild salmon varieties like coho has very deep pink color. It might appear uncooked but best way is to check with thermometer. As long as it is not translucent pink and flakes easily with a fork.
      Variations
      • Baked salmon in pesto: Once salmon is ready, open the foil and brush 1/4 cup store-bought or homemade pesto on top. Or just bake with it. I am a fan of pesto on salmon after.
      • Baked salmon in foil with lemon and rosemary: Cut lemon in half, slice one half into thin slices and juice the other half. Spread lemon slices inside the foil, lay seasoned fillet as per recipe on top, drizzle with lemon juice, add minced garlic and add 3-4 rosemary sprigs on top. I find lemon slices placed directly on top of fish make it taste bitter.
      • White wine and cheese: Place seasoned salmon on foil, fold up sides, pour 1/4 cup white wine at the bottom, sprinkle some grated garlic and 1 cup your favorite melting cheese on top. Smoked gouda would go so well!
      • Last Tip: I am personally not a fan of sad looking baked fresh herbs like dill and parsley. I think they yield so much more flavor sprinkled after. But you can bake salmon in foil with them if it's your jam.

      Nutrition

      Serving: 1slice | Calories: 260kcal | Carbohydrates: 1g | Protein: 27g | Fat: 16g | Saturated Fat: 5g | Cholesterol: 87mg | Sodium: 333mg | Potassium: 676mg | Fiber: 1g | Sugar: 1g | Vitamin A: 329IU | Vitamin C: 3mg | Calcium: 19mg | Iron: 1mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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