Salmon is one of the true superfoods. This healthy fish is yummy, and it's chock full of omega-3 fatty acids and other nutrients. If you’ve ever wondered how to make delicious and healthy salmon, check out these salmon meal ideas.
1. Salmon Patties
These salmon patties from Food.com can be eaten with salad, over quinoa or rice, or they can be put on a bun to make a salmon burger. All told, this salmon recipe will only take about 15 minutes to make.
- 12 ounces skinless boneless salmon (sold in 6 oz. cans or packets)
- 1⁄2 medium onion, chopped
- 1⁄2 cup breadcrumbs
- 1⁄4 cup chopped parsley (optional)
- 2 eggs, beaten
- 2 tablespoons unsalted butter
- 3 tablespoons olive oil
Sauté the onions in one tablespoon of olive oil until they're just cooked through. Drain the salmon, then combine with the onions, breadcrumbs, eggs, salt, pepper, and parsley (if using). Shape into patties. Heat the butter and remaining oil in a frying pan, then cook the salmon on both sides until done. Each side should take about five minutes. When you’ve finished cooking the salmon patties, put them on a napkin or paper towel to absorb some of the oil and cut down on the calories.
2. Easy Teriyaki Salmon
If you want easy salmon recipes, it doesn’t get much better than teriyaki salmon. This one from Add a Pinch only needs four ingredients.
- 1 whole salmon filet (about 2 pounds)
- 1/4 cup teriyaki sauce
- 1 diced clove garlic
Heat your oven to 425 F. Prepare a rimmed baking sheet with foil or parchment paper, then arrange your salmon on it, skin side down. Pour the teriyaki sauce over the salmon, then season with garlic and pepper. Cook for about 12 to 15 minutes, or until it’s cooked all the way through.
3. Salmon with Lemon, Caper and Dill Yogurt Sauce
Dill sauce perfectly complements salmon, but dill sauce frequently contains lots of calories. This recipe from Necessary Indulgences uses yogurt to help keep things both healthy and tasty.
- Greek yogurt (plain)
- lemon zest
- lemon juice
- fresh dill
- chopped capers
Feel free to change the amount of the ingredients in the sauce to fit your own tastes. However, if you’d like general amounts to start with, you can use about a cup of yogurt, the juice of one lemon, and about a tablespoon of capers (adding salt, lemon zest and fresh dill to taste). Mix together all of the sauce ingredients.
Season your salmon with salt and pepper, then cook over medium heat in a bit of olive oil. After cooking the salmon on both sides, serve with the lemon, caper and dill yogurt sauce.
4. Salt and Pepper Salmon
- salmon fillets
- olive oil
- salt and pepper
About 10 minutes before you’re going to start cooking, bring your salmon to room temperature. Heat about two tablespoons of olive oil in a large pan. Season your salmon using the salt and pepper (use freshly ground pepper for the best taste), and begin cooking your fish at medium-high heat, skin side up. Cook for about four minutes, then flip and cook for about another 3, or until it is at your preferred level of doneness.
This simple salmon could go well over brown or white rice, with potatoes, or with a salad.
5. Salmon with Coconut Sauce
If you want salmon meal ideas with a more exotic twist, try this salmon with coconut sauce recipe from cookingchanneltv.com.
- 4 tbsp coconut oil, divided
- 1 tbsp finely chopped ginger
- 1 tsp fennel seeds
- 1 tsp cardamom seeds
- 1 tsp brown mustard seeds
- 1 1/2 tbsp ground coriander
- 1/4 cup to 1/2 cup chopped tomatoes
- 1 cup coconut milk
- salt and pepper
- 2 salmon fillets (about 6 oz. each)
To make the sauce, heat two tablespoons of coconut oil over low to medium heat. Add the chopped ginger and cook it for about 30 seconds. Then add the fennel, cardamom and ground coriander. Mix it all together and sauté for just a moment. Then add the tomatoes and allow to simmer for another three minutes, stirring frequently. Finally, add the coconut milk. Allow to simmer until the sauce is thickened (about 15 minutes). Season to taste with salt and pepper.
To make the salmon, heat two tablespoons of coconut oil over medium-high heat. While it's heating, use 1/2 teaspoon of coriander and a bit of salt and pepper to season your fish. Cook salmon on both sides until done (about seven to eight minutes per side, although it will depend on the thickness of your salmon fillet). Serve with the sauce.