Healthy salmon recipes
Flavourful, satisfying and versatile, salmon is a good source of omega-3 fatty acids and can be grilled, baked or poached – discover our top healthy salmon recipes to enjoy for lunch or dinner
Looking for healthy salmon recipes to get you through the week? We've got plenty of ideas, including high-protein, gut-friendly and low-calorie options, as well as more salmon recipes. If salmon isn't your thing, why not try some of our other healthy fish creations? If you're looking to make your favourite meals, healthier, check out our 15 healthy swaps for inspiration.
Why is salmon healthy?
Salmon is rich in the omega-3 fatty acids EPA and DHA, which both have a wide array of health benefits, including reducing inflammation and lowering blood pressure, supporting healthy skin, and improving heart and brain function. It also offers a form of protein that supports muscle growth, wound healing and healthy ageing, and contains B vitamins, potassium and selenium, as well as the antioxidant astaxanthin (this gives the fish its red pigment).
Consuming at least two portions of salmon a week can help you meet your omega-3 fatty acid requirements.
Our best healthy salmon recipes
This easy salmon recipe packs a punch, with its spicy Cajun seasoning and rosemary sweet potato wedges alongside. Providing 39.5g of protein, as well as skin-healthy beta carotene and potassium, this is a great a midweek meal for two.
Reduced-fat crème fraîche ensures this creamy pasta dish by Nadine Brown stays healthy. Served with peas, it's seasoned with dill and lemon zest for freshness.
More like this
Shake up dinnertime with this gut-healthy salmon dish flavoured with miso, rice vinegar and ginger. Miso is a Japanese seasoning made by fermenting beans with koji. It’s rich in healthy probiotics and packed with minerals such as iron, calcium and phosphorus, as well as stress-busting B vitamins.
Our pan-fried salmon with watercress sauce is light, zesty and ready in just 20 minutes. Watercress is loaded with vitamins A, C and K. Long-stemmed broccoli adds folate (folic acid) and fibre. Plus, this dish only contains 0.6g of salt – great for those watching their sodium levels.
High-protein salmon fishcakes are flavoured with red chilli, lime and ginger to create a stand-out fish supper.
Wrap salmon in parcels with asparagus, dill and capers to create a buttery meal full of nutrients. Asparagus is a good source of vitamin K and folate, as well as vitamins C and E. Butter offers a great source of butyrate – a short-chain fatty acid that benefits your gut and brain health.
Check out more seasonal asparagus recipes.
Make salmon shine with greens dressed in a vibrant lime and toasted pistachio salsa. Pistachios are packed with vitamin B6, which is important for hormonal balance and mental well-being. Edamame are rich in plant protein, antioxidants and fibre. Don't forget a dollop of calcium-rich Greek yogurt on top.
Poach salmon fillets, then serve with a tarragon, parsley and Dijon mustard sauce. Low in calories and ready in 20 minutes, this is a great midweek meal. Make this extra gut-healthy by cooking the potatoes the night before and reheating to serve. This increases the amount of resistant starch, which is beneficial for your gut bacteria.
Try this simple marinated salmon for a heart-healthy meal. This colourful recipe is not only easy to make, but it's low in saturated fats. It offers a mix of antioxidant-rich vegetables, such as celery, cucumber and tomatoes.
Combine fresh ginger and chilli for a kick of flavour and antioxidants. Serve with wilted pak choi for added fibre and top with calcium-rich sesame seeds.
This Cajun-blackened salmon has a smoked, spicy flavour that balances nicely with the creamy, crunchy homemade slaw. This nourishing dish is low in carbs and ready to eat in under 30 minutes.
Traybakes are midweek saviours, and this vibrant curried salmon dish is full of omega-3 fatty acids and antioxidants – great for a healthy mind and skin. Serve as-is or add a nutritious grain, like brown rice or spelt.
Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and wellbeing - in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends – in order to bring you the tools and inspiration you need to find what health means for you.
Tracey Raye is the Health Editor for Olive and BBC Good Food. She oversees all health, nutrition and fitness related content across the brands, including the bi-annual Healthy Diet Plan, monthly Health Edit newsletter and health column in the magazine.