4 Healthy Salmon Recipes to Enjoy Guilt-Free!

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4 Healthy Salmon Recipes to Enjoy Guilt-Free!

Apr 7, 2015 //

There are a lot of reasons to recommend salmon. This delicious fish has high levels of omega-3 fatty acids, which have been linked to a lower risk of heart disease and stroke, reduced blood pressure and blood cholesterol levels, help with arthritis and even assistance with mental issues like ADHD, dementia and depression. While these fatty acids are critical to our health, our bodies can’t produce them on our own. So we need to get them from sources like salmon.

But omega-3s are hardly the only nutritional benefits that salmon has to offer. Salmon also provides the body with quality protein, and it’s a source of vitamin A, vitamin D, vitamin B6, vitamin B, vitamin E, calcium, zinc, phosphorus, magnesium and iron. Plus, it’s low in mercury, making it safer than many types of fish. This makes it a great option for the two servings of fish (especially fatty fish) that the American Heart Association recommends eating each week.

Ready to eat more salmon? Here are four great salmon recipes that you can use to get this great fish—and its benefits—into your life.

1. Teriyaki Salmon with Zucchini

The flavors of teriyaki and salmon mix wonderfully in this recipe, and the zucchini and scallions add a healthy vegetable serving.

Ingredients:

  • Low-sodium teriyaki sauce
  • 2 (6-ounce) salmon fillets
  • Sesame seeds
  • 2 small zucchinis, thinly sliced
  • 4 scallions, chopped
  • 2 teaspoons canola oil

Directions:

  1. Marinate the salmon for 20 minutes in five tablespoons of teriyaki sauce.
  2. While it’s marinating, toast the sesame seeds over medium heat, then place them aside.
  3. Remove the fish from the marinade, and cook it for five minutes on medium heat.
  4. Then, flip the fish, and turn the heat down to medium-low for another five minutes.
  5. Pan fry the zucchini and scallions in the canola oil and two tablespoons of teriyaki sauce.
  6. Sprinkle the sesame seeds over the vegetables (and salmon if you wish) and serve.

2. Baked Salmon

Of all salmon recipes, baked ones are some of the easiest, and they’re very tasty.

Ingredients:

  • Extra virgin olive oil
  • 4 6-to 8-ounce boneless salmon fillets, skin on
  • 1 tablespoon chopped fresh thyme
  • Zest of 1 lemon
  • Kosher salt and freshly ground black pepper
  • 4 lemon wedges
  • Salt and pepper

Directions:

  1. Preheat the oven to 275 F, and line a baking sheet with aluminum foil (make sure it’s rimmed to catch oil).
  2. Coat the foil with 1/2 tablespoon of extra virgin olive oil, then put the salmon on (the skin should be facing down).
  3. Combine one tablespoon of olive oil with the lemon zest and thyme, then spread the mixture over the fillets and add salt and pepper as desired.
  4. Let sit for 10 minutes, then bake.
  5. Baking time will be between 15 and 18 minutes.
  6. Serve with the lemon wedges.

3. Grilled Salmon with Lime Butter Sauce

If you own a grill, you owe it to yourself to try grilled salmon recipes—especially this one.

Lime Butter Sauce Ingredients:

  • 1 large garlic clove, chopped
  • 1/4 cup fresh lime juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 stick (1/2 cup) unsalted butter, melted

Directions:

  1. Blend the lime juice, salt and pepper.
  2. When it’s smooth, add the melted butter and continue to process it for about another 30 seconds, or until it emulsifies.

Grilled Salmon Ingredients:

  • 6 (6-oz) pieces center-cut salmon fillet (about 1 inch thick) with skin
  • 1 1/2 teaspoons finely grated fresh lime zest
  • 6 tablespoons lime butter sauce
  • Salt and pepper

Directions:

  1. Season the salmon with salt and pepper, then grill it over medium-hot charcoal, or moderate heat using a gas grill.
  2. Start the salmon flesh side down, then flip after 4 minutes.
  3. Cook for another 4 to 6 minutes (if you’re using a gas grill, place the cover on when you flip the fish).
  4. When the fish is cooked through, cover the salmon with the lime zest and top with the lime butter sauce.

4. Grilled Barbecued Salmon

For an extra tasty salmon, bbq it.

Ingredients:

  • 2/3 cup barbecue sauce
  • 2 tablespoons brown sugar
  • 2 tablespoons chili garlic sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon lime juice
  • 1 teaspoon soy sauce
  • 4 salmon fillets (6 ounces each)
  • 1 tablespoon minced fresh cilantro

Directions:

  1. Mix all ingredients except the salmon fillets and the cilantro in a bowl.
  2. Separate 1/4 cup of this sauce to serve with the salmon later.
  3. Lightly oil your grill rack and prepare it for grilling.
  4. When it’s ready, cook the salmon over hot heat, with the grill cover on.
  5. Baste the fish occasionally with your sauce mixture and cook until the salmon flakes easily.
  6. Pour the 1/4 cup of barbecue sauce mixture that you saved over the top, and cover with the minced fresh cilantro.

 

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Christian Heftel

Christian Heftel is a freelance writer and fitness enthusiast. He is a certified yoga instructor, a teacher of Yau Man Kung Fu and a general lover of outdoor activity. When he's not writing, he enjoys spending time with his wife and son.

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