3/12/2016

25HealthySalmonRecipesYou'llLove|EatThisNotThat

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CookThis!

25HealthySalmonRecipesYou'llLove

ByDanaLeighSmithandOliviaTarantino

WhenitcomestoweightlosswildsalmonisprettymuchtheLebronJamesoftheseafoodaisle.Timeandtimeagain,thispopularfishscoresbigforitsfans.
Thoughthefarmraisedsalmonfallsterriblyshortinthehealthdepartment,wildsalmonisanutritionalstar.Notonlyisitrichinomega3s,ahealthyfatthatfightsoff
metabolismslowinginflammation,butitsalsoagreatsourceofprotein,anutrientthatincreasespostmealcalorieburnbyasmuchas35percent!Luckily,theresno
shortageofwaystopreparethedeliciousflatbellyfish.Whetheryoufollowaglutenfree,Paleoorlowcaloriedietorjustwanttoshakeupdinnertimewithoutfalling
offtrackwevegotyoucovered!Scrolldowntocheckoutourgotoflatbellyrecipesanddon'tmissourexclusive,indepthreportonthe40+PopularTypesofFish
RankedforNutrition!

1
SmokedSalmon
andAvocadoTartine

Serves:2
Nutrition:338calories,22gfat,3.3gsaturatedfat,708mgsodium,23.5gcarbs,4.6gfiber,0gsugar,11.6gprotein
Toohotoutsidetoturnontheoven?Whipupthislightandsimplerecipe.Itcallsforlittlemorethannaan,Chileanoliveoil,avocado,smokedsalmon,capers,andfresh
dill,makingittheperfectdishforthecookingchallengedandhealthconsciousalike.Sincesmokedsalmoncanbeabithighinsodium,avoidsprinklinganyadditional
onifyouhavehighbloodpressure.Speakingofhearthealth,avoidthese30WorstFoodsForYourHeart.
GettherecipefromSavorySimple.

2
SimpleHoisin
GlazedSalmon

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25HealthySalmonRecipesYou'llLove|EatThisNotThat

Serves:4
Nutrition:283calories,11gfat,1.6gsaturatedfat,1,374mgsodium,24gcarbs,2gfiber,14.1gsugar,24.7gprotein
Withjust283calories,thisdishislikelyfarhealthierthananythingyourlocalChineserestaurantisservingup.Pairitwithaspinach,carrot,edamameandcilantrosalad
topacksomeextrafiberandnutrientsintoyourmeal.Finishitoffwithalightdrizzleofsesameoil,limejuice,saltandhoney.
GettherecipefromPinchofYum.

3
Salmon&Summer
VeggiesinFoil

Serves:4
Nutrition:474calories,27.8gfat,5.2gsaturatedfat,144mgsodium,20.8gcarbs,5.4gfiber,8.9gsugar,39.2gprotein
Thisistheperfectrecipeforanyonethathatespostcookingcleanupwhichisbasicallyeveryone,right?Theentiremealcooksinsidestripsofaluminumfoilthatyou
cansimplytossitoutafteryourfishandveggiesaredonebaking.Discovermorewaystobeefficientinthekitchenwiththese1MinuteDinnerHacksThatSaveTonsof
Time!
GettherecipefromCookingClassy.

4
SalmonSaladwith
Fennel&Pistachio

Serves:6
Nutrition:558calories,35.2gfat,4.9gsaturatedfat,220mgsodium,49.2gcarbs,13.9gfiber,8.8gsugar,18.3gprotein(calculatedwithtwotablespoonsdressing)
Thoughitmayseemasthoughthisdishisoverflowingwithfat,dontbealarmed.Sinceitsallcomingfromthefishandtheoliveoilusedtomakethedressing,wecan
assureyouitsallthehearthealthyvariety.Plus,youcanalwaysuselessthantwotablespoonsofdressingifyouwanttocutback.Thissimplyseasonedbakedsalmonis
elevatedtoanewlevelofdeliciouswhenpairedwiththespringgreens,fennel,dillandcrushedpistachios.Itsamusttry!
GettherecipefromSassyKitchen.

5
BakedEggswith
SmokedSalmon

Serves:6
Nutrition:265calories,13gfat,5.7gsaturatedfat,808mgsodium,25.5gcarbs,4.1gfiber,1gsugar,15gprotein
Filledwithsmokedsalmon,mushrooms,kale,buckwheatandaplethoraofspices,thisveggiecentricrecipepacksatonofproteinandflavorintoyourmorningeggs.
Thisdishfairswellasamaindishatafestivebrunchorcanbemadeaheadoftimeandreheatedasanonthegobreakfastduringyourbusyworkweek.
GettherecipefromToHerCore.

6
HoneyGlazedSalmon
withCitrusSalsa

Serves:4
Nutrition:476calories,29gfat,5.6gsaturatedfat,100mgsodium,20.1gcarbs,15.7gsugar,2.0gfiber,34.4gprotein(calculatedwith3tablespoonssalsa)
Honey,oliveoil,saltandpeppercoatedsalmonplayasupportingroleinthisrecipewhilethecitrusy,flavorfulsalsatakescenterstage.Thebestpartaboutthisrecipe?It
callsforcilantro,anherbthatsfilledwithflavonoidslikequercetin,whichincreasesbloodflowandactivatesaproteininthebodythathelpsburnfatandkeepsnewfat
cellsfromforming.Sprinkleitontoslimdownitsthateasy!
GettherecipefromCookingClassy.

7
Crispy
SalmonBites

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25HealthySalmonRecipesYou'llLove|EatThisNotThat

Serves:2
Nutrition:484calories,33.5gfat,4.1gsaturatedfat,706mgsodium,27.3gcarbs,5.8gfiber,3.4gsugar,25.1gprotein
Thesecrispy,pankocrustedbitesmakeagreatdinnerpartyappetizerorcanbeplatedatopabedofgreensandveggiesasamaindish.Sincetheyremadewithcanned
salmon,theyreeasytowhipupinamatterofminutesGina,thetalentedbloggerbehindthisrecipe,claimsjust15.
GettherecipefromRunningtotheKitchen.

8
Beet"Pasta"with
BroiledSalmon

Serves:2
Nutrition:430calories,18gfat,4.1gsaturatedfat,628mgsodium,26.9gcarbs,5.8gfiber,19.6sugar,40.7gprotein(calculatedwith3tablespoonsofsauce)
Welovethatthisrecipecallsforspiralizedbeetpastainlieuoftraditionalnoodles,whichcanfeelheavierinthestomachandarentfilledwithnearlyasmanyvitamins
andnutrients.Donthaveaspiralizer?Noproblem!Ajuliennepeelerwillworkjustfine!(Butifyoudohaveaspiralizer,don'tmissthese21MouthwateringSpiralizer
Recipes!)
GettherecipefromInSonnet'sKitchen.

9
SmokedSalmon
andVeggieScramble

Image:CourtesyofAgainstAllGrain
Serves:2
Nutrition:342calories,24.6gfat,10.9gsaturatedfat,891mgsodium,2.9gcarbs,1.5gfiber,2.7gsugar,26.5gprotein(calculatedwithgrassfedbutter)
Welovetheideaofpairingaslimmingfishlikesalmonwithwholeeggs,anotheroneofMotherNaturesmostpotentfatfightingfoods.Eggyolkscontaincholine,a
nutrientthatboostsmetabolismandworkstogetridofexcessflab.Besureyouoptforgrassfedbutterwhenwhippingupthisdish(therecipecreatorprovidesafew
differentcookingfatoptions).Itsoneofthetenfoodsnutritionistssaytheyeateveryday.
GettherecipefromAgainstAllGrain.

10
EasyBroiled
CurrySalmon

Serves:4
Nutrition:178calories,3.9gfat,0.6gsaturatedfat,373mgsodium,25.2gcarbs,2.9gfiber,4.6gsugar,11.2gprotein
Fouringredientsand20minutesareallyoullneedtowhipupthisSoutheastAsianinspireddish.ServewithBasmatiriceandroastedbroccolioroverabedofsalad
greens.
GettherecipefromInSonnet'sKitchen.

11
AsianSalmon
SpinachRiceBowl

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25HealthySalmonRecipesYou'llLove|EatThisNotThat

Serves:4
Nutrition:435calories,11gfat(2gsaturatedfat),580mgsodium,55gcarbs,4gfiber,12gsugar,32gprotein(calculatedwithcupcookedriceperserving,2
tablespoonssesameseeds)
Thisbeautifulonebowlwonderisoneofour30favoriteHealthyBowlRecipesforWeightLoss.Bowsarenotonlymesmerizinglyeyecatching,buttheyalsoserveas
aneasytomakeplatformtogetallthenutrientsandenergyyouneedinjustonemeal.
GettherecipefromFortheLoveofBasil.

12
GrilledSalmonwith
CucumberDillSauce

Serves:4
Nutrition:310calories,20gfat,2gsaturatedfat,230mgsodium,2gcarbs,1gsugar,35gprotein(calculatedwith2tablespoonsdressingperserving,usedorganic
Greekyogurtinsteadofmayonnaise,6ounceportionofsalmonperserving)
Whileyoucangetfancywithgrilledsalmonfilletrecipes,sometimesallyouneed(orhavetimefor)isasimple,foolproof,deliciousone.Thisseasonedsalmonis
peppercrustedandlightedcoatedwithsaltandoliveoilthatsit!Toroundoutthisquickmeal,itsservedalongsideasimplespinachsaladandahydratingcucumber
dillsauce.
GettherecipefromFoodieCrush.

13
OneTrayHoney
ChiliLimeSalmon

Serves:3
Nutrition:470calories,20gfat(3gsaturatedfat),883mgsodium,40gcarbs,8gfiber,12gsugar,40gprotein(calculatedwitholiveoilinsteadofbutter,optional
garlicclove
Easytomakeandaneasywaytogetanutritiousmeal,thissheetpandinnerwillhelpyougetyournextdinneronthetableandcleanedupinnotime.Greenbeansand
roastedpotatoesareservedalongsidesalmonthathasbeenmarinatedinalime,honey,soydressing.ItsalltoppedoffwithafinelychoppedThaichilipepper,also
knownasabirdseyechili,togivethedishalittleextrapizazz.
GettherecipefromRecipeTinEats.

14
SalmonBurgerswith
QuickPickleSalad

Serves:4
Nutrition:474calories,18gfat(3gsaturatedfat),673mgsodium,46gcarbs,4gfiber,8gsugar,30gprotein(calculatedwithregularbreadcrumbs,wholewheat
buns)
Aburgerdoesntalwaysmeanbeef.LisaMoskovitz,RD,CDN,tellsEatThis,NotThat!thatusingsalmonastheproteininyourburgerisgreatforyourbeachbody:
Fattyandomega3richfishlikeSalmonhelpsfightinflammationwhilethehighqualityleanproteincontentfightsexcessfataccumulation.Evenbetter,thistastyfish
willhelpyourskinbouncebackafterahotdayundertheUVrays.Asalmonburgerwillnotonlykeepyourhearthealthyandwaistlinetrim,butyourskinwillbe
glowingfromheadtotoefromallthehealthyfats.
GettherecipefromCafeJohnsonia.

15
RoastedKaleand
SalmonDetoxSalad

Serves:4
Nutrition:313calories,17gfat(2gsaturatedfat),665mgsodium,16gcarbs,3gfiber,6gsugar,26gprotein(calculatedwith4ounceportionsalmonperserving)
Thissaladcouldntbesimpler,asitcomestogetheronjustasinglesheettray.Layabaseofbonebuildingkale,throwonsometartcherrytomatoes,andthenplaceon
yoursalmonfillets.Twoslicesofbloodorangestopofthesalmontoreallybrightenuptheplateandaddaburstofsweet,acidicflavors.
GettherecipefromSweetPhi.

16
ChileLimeSalmon
FajitaSalad

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25HealthySalmonRecipesYou'llLove|EatThisNotThat

Serves:4
Nutrition:530calories,29gfat(8gsaturatedfat),376mgsodium,38gcarbs,10gfiber,16gsugar,36gprotein(calculatedwith1avocado,1tablespoonhoney,1
tablespoondressingperserving,nocrushedchips)
Whilethe5spicedsalmoniscertainlythestarofthisdish,thesaladmedleyitrestsontopofisnotfarbehind.Thehighcaloriecountisduetohealthyitemslikenutrient
denseavocado,blackbeans,andthesalmon.Thesehealthyfatsandleanproteinsarecomplementedbyspicyjalapeno,juicymango,andlightbutterlettuce.Ifyoure
worriedaboutcalories,youcancutbackonthefats,butleavetheshreddedcheddar!Itsoneofthe25FoodsToHelpYouNeverFeelOld!
GettherecipefromHalfBakedHarvest.

17
SlowRoastedSalmon
withLemonCaper
Vinaigrette

Serves:4
Nutrition:529calories,31gfat(5gsaturatedfat),346mgsodium,22gcarbs,5gfiber,3gsugar,41gprotein(calculatedwith2tbsplemoncapervinaigretteper
serving)
Ifyourenewtocookingsalmon,thisforgivingrecipeisforyou.Byslowroastingthefishonlowheat,yourwindowofdonenessisextended,whichmeansleavingitin
theovenalittletoolongwontmeanyoureleftwithaburnt,drypieceofbeautifulsalmon.Itpairsperfectlywithfiberrichchickpeasandpepperymustardgreens,a
greenthatprovides118%ofyourrecommendeddailyintakeofinflammationquellingVitaminAinjustasinglecup.
GettherecipefromInquiringChef.

18
GreekSalmonSalad

Serves:2
Nutrition:456calories,34gfat(5gsaturatedfat),658mgsodium,9gcarbs,1gfiber,5gsugar,29gprotein(calculatedwith110ouncesalmonfilet,optionalcup
fennel,honeyinsteadofgranulatedsugar)
JessicafromStuckonSweetcreatesthisbeautifulGreciansaladwithclassicMediterraneaningredients:tomatoes,cucumber,oliveoil,fetacheese,andlemon.Adding
thiscitrusfruittoyoursimplygrilledfishcanprotectyourbodyfrommercurythankstopectin.Thisgellikefiberfoundinboththepithandrindofthelemonactslikea
magnetforheavymetalsandhelpsexcretethemfromthebodythroughtheurine.Asabestbodybonus,pectinmayalsolimitfatabsorption.Thatswhylemonisgreatin
manyofourfavoritedetoxwater.
GettherecipefromStuckonSweet.

19
BlackPepper&Lime
SalmonWithSnapPeaSlaw

Serves:4
Nutrition:400calories,22gfat(3gsaturatedfat),135mgsodium,16gcarbs,5gfiber,9gsugar,37gprotein(calculatedwith6ounceportionsalmonperserving)
Creamy,dense,sloppycoleslawsareathingofthepast.Thisbloggerfreshensupherslawrecipebyleavingoutanycreaminstead,shetossesupamixtureofpurpleand
whitecabbage,snappeas,onions,andbasilwithabloatbanishing,skinfresheningdressingmadeofginger,almondbutter,limejuice,sriracha,andmore.Anextra
crunchisaddednotbygreasychips,butfinelyshredded,crispycarrots.
GettherecipefromWhatsCookingGoodLooking.

20
GrilledTeriyakiSalmon
withSrirachaSauce

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25HealthySalmonRecipesYou'llLove|EatThisNotThat

Serves:2
Nutrition:432calories,12gfat(2gsaturatedfat),770mgsodium,42gcarbs,1gfiber,32gsugar,40gprotein(calculatedwithfullfatGreekyogurtinsteadofmayo,
sweetenedalmondmilkinsteadofsweetenedcondensedmilk,lowsodiumsoysauce)
Srirachaissohotrightnowandwerenotjusttalkingaboutitsflavor.Thishotsaucespopularityhasgrownimmenselyovertheyears,inpartbecauseofitsdelicious
taste,butalsobecauseaddingthisflavorkickcankickupyourmetabolismaswell.Insteadofusinglightmayonnaiseastherecipecallsforwhichistypicallyloaded
withsaltandsugartomakeupforthelossofflavorwewentwithfullfatGreekyogurtandalittlebitofsweetenedalmondmilkforsomeaddedprotein,probiotics,and
calcium.
GettherecipefromThatOvenFeelin.

21
CornmealParmesan
ChiliCrusted
SalmonFingers

Serves:6(~4fingerseach)
Nutrition:255calories,12gfat(3gsaturatedfat),200mgsodium,18gcarbs,2gfiber,1gsugar,22gprotein
Youvegottenhomefromalongdayatworkandallthekidsarecravingisaheapingplateofgreasy,preservativeladen,questionablechickennuggets.Insteadoffeeding
themshredded,crushedbitsofpoultry,throwtogetherthesedelicious,glutenfree,bakedsalmonfingers.Afterwhiskingtogethersomeseasonedcornmealcrumbs,and
coatingyoursalmon,thesefingersbakeinunder20minutesthesametimeitwouldtakeforthoseickyfrozennuggets.
GettherecipefromEarthlyTaste.

22
PanSearedSalmon
withBasilVinaigrette

Serves:4
Nutrition:508calories,26gfat(3.5gsaturatedfat),663mgsodium,38gcarbs,3gfiber,38gprotein(calculatedusing1tbsppestovinaigretteperserving,cup
brownriceperserving,16ouncepiecesalmonperserving)
Dontworryaboutthehighfatcontentinthisdish.Thosefatsarefullofhearthealthyomega3polyunsaturatedandappetitesuppressingoleicacidmonounsaturatedfats
fromthesalmonandoliveoilvinaigrette.ThejournalNutrientsfoundthatomega3scanbothenhancefatburninganddecreasehungerlevelswhileanotherstudyfound
thatatasufficientlyhighintake,omega3simproveourabilitytometabolizefatbyalteringthewaycertain"fatgenes"function.
GettherecipefromWhatsGabbyCooking.

23
GrilledSalmon
withDillButter

Serves:4
Nutrition:330calories,22gfat(9gsaturatedfat),219mgsodium,0gcarbs,34gprotein(calculatedwithgrassfedbutter)
Agreatwaytoenjoysalmoniswithasimpleherbcompoundbutter,andthisrecipekeepsiteasybyjustusingdill.Grassfedbutterisfullofhealthyfats,vitamins,and
minerals.CassieBjork,RD,LD,tellsusgrassfedbutterhelpsslowdowntheabsorptionofsugarandcarbohydrates,leadingtoconsistentenergylevelsandimproved
brainfunction.Youcanconsumebutterdailywithconfidence[becausestudieshaveshown]thesaturatedfatinitisnotlinkedtoheartdisease.Pairthissalmonwitha
sideofherbroastedpotatoesandgrilledasparagustoppedwithlemonzest.
GettherecipefromSimplyRecipes.

24
AsianSalmonKebabs

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25HealthySalmonRecipesYou'llLove|EatThisNotThat

Serves:4
Nutrition:348calories,12gfat(2gsaturatedfat),781mgsodium,28gcarbs,3gfiber,19gsugar,37gprotein(calculatedwithoptionalsriracha)
Whenwasthelasttimeyouhadakebabthatwasasbrightandhealthyasthese?Thesalmon,zucchini,onion,andpineapplearethreadedontoskewersandthenlightly
brushedwithasesamesoygingerglaze.Oncetheyreready(inonly7minutes!),theyretoppedwithdetoxifyingcilantroandmagnesiumrichsesameseeds.Magnesium
isanessentialmineralthathelpswithpropermusclefunctionaswellasfacilitatesthereleaseoffatfromyourbodyscells.
GettherecipefromDamnDelicious.

25
ThaiSalmonTacos

Serves:4
Nutrition:435calories,11gfat(2gsaturatedfat),740mgsodium,36gcarbs,2gfiber,35gprotein(calculatedwithcupThaisweetchilisauce,lowsodiumsoy
sauce)
Dontsacrificehavingatacojustbecausemostwhiteflourshellsareloadedwithsodiumandcalories.Layyoursweetchiliglazedsalmononcorntortillas,likeMissions
ExtraThinYellowCornTortillas,whichonlyhave40calories,0.5gfat,and8gcarbsperround,andbesuretoloaduponhealthytoppingslikemango,cilantro,purple
cabbage,andredpeppers.
GettherecipefromCremedelaCrumb.

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