24 Healthy ways to enjoy salmon

Salmon and other oily fish are an important part of a healthy diet. Salmon is seen as a bit of a nutritional marvel and the omega-3 fatty acids it contains, such as eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) can contribute to healthy brain function, as well as protecting your heart!

Scientists also believe that consuming salmon could lower your risk of cancer, Alzheimer's disease, diabetes and rheumatoid arthritis (1). 100g of salmon contains 231 calories, 25g protein, 85mg cholesterol and 3.2g saturated fat, as well as potassium, selenium and vitamin B12. Buying your salmon from a local fishmonger or market is your best bet, although supermarket salmon will do (you should buy it at the fish counter rather than pre-packed if possible). Our 24 recipes will help you get your one to two portions of oily fish a week, and make super salmon a regular occurrence in your diet!

#1. Salmon and Ginger Fishcakes

These tasty Asian-style fishcakes are packed with flavour and are perfect served with sweet potato wedges for a healthy, nutritious mid-week meal.

#2. Red Thai Salmon Curry

Replacing chicken in curry with fish is a great way to increase your intake of oily fish, and salmon complements Thai flavours perfectly in this healthy curry dish - add whatever vegetables you have to hand!

#3. Hot Smoked Salmon Salad

This salad with its lemon and chilli dressing is tasty enough to impress friends coming for dinner. Buying hot-smoked salmon fillets means there's no cooking involved, just tossing the ingredients together with the dressing.

#4. Super Salmon Burgers

Swap your usual beefburger for a salmon burger for a leaner, healthier option that's packed with omega-3. This version uses red Thai curry paste, but you could try it with Green Thai paste or any other curry paste, for that matter!

#5. Salmon, Sweet Potato and Broccoli Chowder

There's nothing better than a warming bowl of soup in the winter months, so after your run, why not whip up this super-healthy chowder with vitamin A-packed sweet potato, broccoli and salmon. Keep leftovers in the fridge, so no cooking tomorrow!

#6. Herby Salmon and Cous Cous Parcels

Cooking fish 'en papillote' (in a parcel) is a great way to preserve its moisture and flavour, and we love this recipe for its simplicity. Just chuck all the ingredients into the parcel, then bake in the oven for an easy, healthy dinner any night of the week.

#7. Glazed Salmon with Broccoli Rice

Soy sauce and brown sugar make a sweet, sticky glaze for salmon fillets in this recipe (you could use honey, if you like). We recommend swapping out the white rice for brown rice or quinoa, for a healthier option.

#8. Glasgow Potato Scones with Scrambled Egg and Smoked Salmon

We do love Jamie Oliver, and this recipe is the perfect treat for weekend brunch. Making your own 'tattie' (potato) scones means you know exactly what's in them, and the protein from the salmon and scrambled egg will give you the energy you need, however you spend your weekend.

#9. Crispy Fried Salmon with Spring Vegetable Broth

Frying salmon gives it a lovely crispy skin which contrasts beautifully with the fresh flavours of this spring vegetable broth. You can mix and match the vegetables to suit you taste, but try to choose veg which is in season.

#10. Salmon Club with Avocado Butter

Spreading butter thickly on your bread isn't a great idea - unless it's this avocado butter, which is loaded with healthy fats! Pumpernickel or thick-sliced rye bread is the best option here, but you could use any brown or wholemeal seeded bread with a nutty flavour. You could even make it an open sandwich! Yummy!

#11. Gluten-free Seafood Pasta Bake

Using gluten-free pasta in this creamy pasta bake means everyone can enjoy it - the coconut milk is packed with good fats and you can add your choice of veggies; the recipe calls for leeks and tomatoes. Delicious and simple to prepare, this is a great way to get more seafood into your diet.

#12. Salmon Soboro

Try something a bit different with this Asian-inspired salmon dish that's sweet, salty and and sour - loaded with goodness from the carrots, spring onions, seaweed and spinach, this is a healthy alternative to a Chinese takeaway!

#13. California Rolls

You only need two ingredients - avocado and smoked salmon - for the filling for these rolls; stock up on sushi essentials such as Nori and rice, as once you've checked out our sushi article, you'll find plenty of inspiring ideas to try!

#14. Grilled Five-Spice Salmon

Salmon, like chicken, soaks up marinade well, so try this delicious marinade with five-spice, soy sauce, oyster sauce, balsamic vinegar, brown sugar and sesame oil. Once cooked, the salmon tastes amazing served warm with quinoa and stir-fried vegetables, or let it cool and use it in sandwiches and wraps for lunch at work!

#15. Salmon and Asparagus Fajitas

Swapping chicken fajitas for fish ones ensures you're getting plenty of those essential fatty acids. We love that you can also boost your veggie intake with these fajitas, with red peppers, onions, rocket and asparagus all contributing towards your five-a-day!

#16. Lentil Salad with Salmon and Edamame

Lentils are loaded with protein, and using canned lentils means you can prepare this salad for a quick take-to-work lunch or post-workout dinner in minutes. We like to swap the roasted red pepper for raw strips of pepper, for added crunch and vitamin C!

#17. Hot Salmon Super Salad

Asparagus, spinach, avocado and hot smoked salmon fillets add plenty of goodness to this simple salad. Did you know that asparagus contains a compound called glutathione (also found in kale and brussels sprouts), which could break down carcinogens and protect against certain types of cancer (2)?

#18. Smoked Salmon and Pea Frittata

A simple protein-rich frittata tastes amazing with the addition of some smoked salmon. This recipe uses peas, but you could really use whatever vegetables you have to hand - how about broad beans or edamame?

#19. Basque-style Salmon Stew

This easy one-pot dish is great for a cosy dinner after a workout at the gym - loaded with vegetables including peppers, onions, potatoes and tomatoes, it's just a case of popping all the ingredients in the pan and leaving to cook; the perfect way to avoid tinned sauces and all those additives.

#20. Whole-wheat Spaghetti with Salmon, Lemon and Basil

This dish has loads of flavour thanks to immune-boosting garlic, lemon, basil, capers and healthy olive oil. Using whole-wheat spaghetti means you'll stay feeling satisfied for longer and avoid the blood sugar spikes that regular pasta can give you.

#21. Salmon and Rocket Pasta

Perfect for a quick dinner after work, this light, creamy pasta dish uses creme fraiche and lemons for flavour - you only need a few ingredients to make this, so there are no excuses!

#22. Glazed Salmon with Mint and Cucumber Slaw

Orange juice, mustard powder, rice wine vinegar and sugar make a sweet and sour, sticky glaze for salmon. Served with a minty fresh cucumber slaw, this is light enough to eat even during the summer months (although that still seems a while away!) - you could even add your own home-grown herbs.

#23. Teriyaki Salmon Parcels

This is a great recipe to get the whole family involved in making dinner. Teaching your kids about healthy eating is a good way to ensure they grow up making the right food choices. Plus, these salmon parcels are super-easy to make and ready in minutes - we recommend adding some extra vegetables and serving with steamed brown rice.

#24. Roast Salmon on Green Lentils

Lentils are low in fat and high in protein, and with this delicious sherry vinegar and olive oil dressing, they're the perfect addition to an oven-baked salmon fillet. If you've never tried lentils before, this is the perfect recipe to experiment with!


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Works cited:

  1. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-salmon

  2. http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know

Author By Paula Beaton
Date On 19th Feb 2015 at 11:13
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