Looking for some healthy salmon recipes to get you through the week? We’ve got plenty of ideas, including high-protein, gut-friendly and even low-calorie options. Or, if salmon isn’t your thing, why not try some of our other healthy fish creations?
Why is salmon healthy?
Salmon is incredibly popular in the UK. As a fatty fish, it’s rich in omega-3 fatty acids EPA and DHA, which have both been credited for their vast array of health benefits, including lowering inflammation and blood pressure, supporting healthy skin and improving heart and brain function. As well as this, salmon offers a wonderful form of protein which supports muscle growth, wound healing and healthy ageing. What might be less well known is the vast array of B vitamins, potassium and selenium salmon contains, as well as the antioxidant astaxanthin, which gives salmon its red pigment.
Consuming at least two portions of salmon a week can help you meet your omega-3 requirements.
Our 10 best healthy salmon recipes
This super-easy salmon recipe packs a punch with its spicy Cajun seasoning and rosemary sweet potato wedges. Providing 39.5g of protein, as well as skin-healthy beta carotene and potassium, this is a great a midweek meal for two.
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, a fungal culture. 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.
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 antioxidants vitamins C and E. Butter offers a great source of butyrate – a short chain fatty acid that benefits both your gut and brain health.
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 and 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.
Check out this simple marinaded salmon for a heart-healthy meal. This colourful recipe is not only easy to make, but low in calories and 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 and balances nicely with the creamy, crunchy homemade slaw. This dish is low in calories, carbs and ready to serve in under 30 minutes.
Traybakes, the midweek saviours. This vibrant, curried salmon dish is full of omega-3 fats and antioxidants – great for healthy skin and mind. 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.