Healthy Salmon Recipes

healthy salmon recipes

Salmon is a fatty fish. But this is good fat! Salmon is one of the best natural sources of omega-3 fatty acids. These are polyunsaturated fatty acids with a plethora of health benefits. The omega-3s can boost heart health and lower triglycerides (a risk factor for heart disease). Omega-3s are thought to play an important role in reducing inflammation in blood vessels, joints, and throughout the body. This, of course, helps with arthritis, as well as cardiovascular health – lowering the risk of heart disease and strokes.

There are studies showing beneficial effects with children diagnosed with ADHD, and some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia. Also, research suggests that people in cultures that eat foods with high levels of omega-3s have less depression.

Salmon is a source of vitamin D, niacin, vitamin B12, phosphorous, and good-quality protein. It’s distinctive color is caused by a potent antioxidant, astaxanthin.

We should note that farm salmon (see Atlantic Salmon in Salmon Varieties) tends to have higher Salmon’s distinctive color is caused by a potent antioxidant, astaxanthin. levels of toxins, though they are below USDA action levels. On the plus Grilled Salmon Dinnerside, Atlantic salmon also has greater amounts of omega 3 fatty acids.

You can grill salmon steaks, fillets, or a whole or half fish. I prefer fillets (a six or eight-ounce fillet per person, though I usually have some extras). A half or whole fish can be fun for a large party. It’s by far the best to cook fresh salmon the day you buy it. However, if good fresh salmon is unavailable (e.g., during the off-season) or too expensive, I obtain frozen sockeye or king salmon fillets at a nearby Trader Joe store. This might seem heretical to some aficionados; however, I find that salmon that’s flash-frozen while still fresh is surprisingly good. Same-day fresh is certainly preferable, but this makes a good backup.

Chili Grilled Salmon with Mango Salsa

Craving a little sweet and a little spice? Why not try this easy and delicious recipe for chili grilled salmon with mango salsa. This recipe comes care of Save Our Skeena Salmon?s excellent The Salmon Recipes cookbook, featuring down-home recipes and beautiful photography from more than 100 volunteers on BC?s north coast.


  • Wild salmon fillet1-1/2 lb
  • Chili oil (or substitute olive oil and hot pepper sauce mixture)2 Tbsp
  • Lime juice2 Tbsp
  • Cilantro2 Tbsp (finely chopped)
  • Fresh ginger1 Tbsp (grated)
  • Garlic cloves1 Tbsp (minced)
  • Mango (for mango salsa)1 (peeled and diced)
  • Tomato (for mango salsa)1 (diced)
  • Green onions (for mango salsa)1/4 Cup (chopped)
  • Cilantro (for mango salsa)2 Tbsp (chopped)
  • Reserved chili oil mixture (for mango salsa)1 Tbsp
  • Salt and fresh ground pepperTo taste.


1.Prepare the grill. – Preheat the BBQ to medium-high and oil the grill to make sure the salmon doesn?t stick. We recommend checking the BBQ Insider grill reviews and find a sta decent stainless steel grill that

2.Prepare chili oil mixture. – Mix chili oil/substitute, lime juice, cilantro, ginger, and garlic in a bowl. Reserve 1 Tbsp of mixture to season salsa, smear the rest onto the flesh side of the salmon fillet.

3.Cook the salmon. – Sear salmon flesh side down for 3 minutes; turn over, cover grill, and cook another 7-10 minutes until salmon just flakes when pressed with a fork. Alternately, you can place the salmon skin side down and cook covered for 10-12 minutes.

4. Prepare mango salsa and serve. – Combine mango salsa ingredients just before serving.

Sockeye Salmon Cakes

Sockeye are full-flavored and the firmest salmon available, so they shouldn?t be over cooked. They work well with some salt, a squeeze of lemon, and simple spices.


  • Chopped onion1/2 cup
  • Raw corn1/2 cup
  • Pesto2 tbsp
  • Salt1/4 tsp
  • Cracked pepper1/4 tsp
  • Sockeye salmon1 lb
  • Rice bran oil or Sunflower oil1 tbsp
  1. Brown corn in 1/2 tbsp oil. Place into a large mixing bowl. Brown onions and place into the same bowl.
  2. Pulse salmon in a food processor for about 15 seconds. It should be somewhat chunky, not pur?ed.
  3. Combine salmon and remaining ingredients into the bowl with onions and corn.
  4. Divide mixture into four portions and shape into patties. Cook each in the remaining 1/2 tbsp. oil until color changes, about five minutes per side OR bake in the oven for 10 minutes at 350 F.
  5. Serve with your favorite burger bun or bunless.

Grilling Salmon in 3 Easy Steps

The biggest difficulty with grilling salmon is that salmon has a tendency to stick to the grill, making it difficult to turn without mangling it and leaving pieces of it stuck on the grill. Here are three solutions to this:

-Superheat the grill, and coat it and the salmon with olive oil. Once you have a good fire going, you can superheat the grill by putting an inverted disposable aluminum foil pan on it for about 20 minutes. This traps the heat, allowing the grill to become super hot. While the grill is heating, prepare the salmon: Coat your salmon pieces with olive oil. You can season them with your choice of dill, tarragon, basil, thyme, oregano, minced garlic, parsley, and/or cilantro. Add some pepper and a little salt if you like. You don?t need to overdue it – simple is good! Try different combinations from time to time – there’s lots of room for your own preferences and creativity here. After about 20 minutes, remove the foil pan, which can be saved and reused, and use a long-handled brush to coat the grill with olive oil. Place the salmon on the grill skin side down. Turn the pieces after four or five minutes and continue cooking for another four or five minutes. When done, the salmon will be flaky (test with a fork) and will have lost its translucent appearance. Serve with a garnish of parsley and lemon wedges.

-Grill over indirect heat, without turning. Coat your salmon pieces with melted butter or olive oil and season them as desired (see above) and place them skin side down over indirect heat. Put the cover on the grill and let the salmon cook for about fifteen minutes, without turning. Then test it with a fork as described above. When done, remove from the grill with a long-handled spatula. The skin will probably separate and remain stuck to the grill (it can be scraped off later). Serve the salmon with a garnish of parsley and lemon wedges.

-Grill salmon en papillote or in parchment paper. This is a wonderful method for baking fish such as salmon in the oven — the fish is sealed in a pouch so it remains moist and delectable. This simple, almost foolproof method works wonderfully on the grill, except for grilling use heavy aluminum foil instead of parchment paper. By putting it on the grill in a sealed pouch, the salmon cooks in its own moisture. This helps protect the fish from the effects of overcooking. The fish doesn’t dry out and it retains all of its own flavors. You can add ingredients if you like, using herbs, vegetables, and so on. Several variations are described below, for ideas and inspiration. You can use your imagination and create your own delicious grilled salmon favorites!

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