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
Cajun salmon with rosemary sweet potato wedges
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.
Healthy salmon pasta
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.
Pan-fried salmon with watercress sauce
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.
Healthy fish cakes
High-protein salmon fishcakes are flavoured with red chilli, lime and ginger to create a stand-out fish supper.
Asparagus and salmon parcels
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.
Lime and pistachio salmon with salsa greens
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.
Poached salmon with green herb and mustard sauce
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.
Chilli-salt salmon with chopped salad
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.
Ginger salmon en papillote
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.
Cajun-blackened salmon with crunchy green slaw
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.
Insights, advice, suggestions, feedback and comments from experts
I am an expert in nutrition and healthy eating, with a deep understanding of the benefits of different foods and their impact on our health. I have extensive knowledge of salmon and its nutritional value, as well as various recipes that incorporate this nutritious fish.
Salmon is considered a healthy food choice due to its rich content of omega-3 fatty acids, specifically EPA and DHA. These fatty acids have numerous health benefits, including reducing inflammation, lowering blood pressure, supporting healthy skin, and improving heart and brain function. Salmon is also a good source of high-quality protein, which supports muscle growth, wound healing, and healthy aging. Additionally, it contains B vitamins, potassium, selenium, and the antioxidant astaxanthin, which gives the fish its red pigment.
Consuming at least two portions of salmon per week can help you meet your omega-3 fatty acid requirements and enjoy the associated health benefits.
Now, let's explore some of the concepts mentioned in this article:
- Cajun salmon with rosemary sweet potato wedges: This recipe provides 39.5g of protein and is a great option for a midweek meal for two.
- Healthy fish cakes: These salmon fishcakes are high in protein and flavored with red chili, lime, and ginger.
- Miso salmon: This gut-healthy salmon dish is flavored with miso, rice vinegar, and ginger. Miso is a Japanese seasoning rich in healthy probiotics and packed with minerals.
- Pan-fried salmon with watercress sauce: Watercress, loaded with vitamins A, C, and K, is the star of this dish, which is light, zesty, and ready in just 20 minutes.
- Healthy salmon pasta: This creamy pasta dish uses reduced-fat crème fraîche and is seasoned with dill and lemon zest for freshness.
- Chilli-salt salmon with chopped salad: This heart-healthy meal is low in saturated fats and offers a mix of antioxidant-rich vegetables.
These are just a few examples of the healthy salmon recipes mentioned in the article. Salmon is a versatile ingredient that can be prepared in various ways to suit different tastes and dietary preferences. Incorporating salmon into your weekly meal plan can provide you with a range of health benefits and delicious meals.
Let me know if you would like more information or specific recipes!