PrintBy Vanessa Rush
eDiets Contributor
- Lemon Pepper Salmon with Lentil Rice and Spinach Salad
- Salmon Salad with Olive Oil Toast and Fruit
- Teriyaki Salmon with Baked Sweet Potato, Balsamic Green Beans and Fruit
- Chili Salmon with Salsa Cruda, Confetti Rice and Pineapple
- Baked Salmon with Lemon-Spinach Sauce
If there’s nothing fishy about your diet, then there should be. Salmon is a perfect way to supplement your diet with healthful nutrients, such as omega-3 fatty acids, protein and vitamin D.
“Omega-3 fatty acids are important to brain function and have anti-inflammatory properties. Just 4 ounces of salmon provides your recommended daily amount of vitamin D,” says eDiets director of Nutrition Services Pam Ofstein. “Salmon, a deep-water fish, although known as a fatty fish, also lowers the risk of death from heart disease.”
Pam says salmon isn’t just for dinner, although one of her favorite dinners is salmon with asparagus and couscous.
“I love to add salmon to my omelets or on top of a fresh green salad,” she says. “Serve it plain, add sauce, like mango and other fruit salsas, or add garlic pepper. Then simply bake or grill.”
And if you think salmon just doesn’t fit your grocery budget, then try canned varieties – they even provide an extra calcium kick and are super on salads, sandwiches and as a burger substitute.
“When salmon is on sale, I buy it. Not only do I make it for dinner or lunch that day, but I also freeze it up for later. It is easy to defrost and use later in the week or month. It’s an easy way to save a few dollars and enjoy the health benefits,” Pam says.
Put those fabulous nutrients to work for your diet by trying these super salmon recipes.
Lunch
Try Pam’s favorite – lemon pepper salmon with some satisfying sides. It’s sure to please when noon comes around.
1. Lemon Pepper Salmon with Lentil Rice and Spinach Salad
Lemon Pepper Salmon Ingredients
4 1/2 oz. salmon filet
1/4 tsp. lemon pepper seasoning
Directions
Preheat broiler. Rinse and pat dry salmon. Sprinkle with lemon pepper seasoning. Coat a broiler pan with cooking spray. Place salmon on pan and broil about 3 to 4 minutes per side until fish is no longer translucent and flakes easily. Serve.
Lentil Rice Ingredients
2 Tbsp. brown rice
3 Tbsp. cooked lentils
1/4 tsp. onion powder
1/4 tsp. cumin
1 Tbsp. fresh parsley
Directions
If using canned lentils, drain and rinse; set aside. Place rice in a small pot with tight-fitting lid and add about 2 times the amount of water (for example if you’re cooking 4 tablespoons of rice, use 8 tablespoons of water…about 1/2 cup water).
Stir in onion powder and cumin; bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 35 to 40 minutes, or until water has been absorbed and rice is cooked. Add lentils and parsley to cooked rice and stir to mix. Serve.
Also Include
2 cups fresh spinach
3/4 cup chopped or sliced cucumber
5 baby carrots
2 tbsp. olive oil and vinegar dressing (light)
1/2 cup fresh raspberries
2. Salmon Salad with Olive Oil Toast and Fruit
Olive Oil Toast Ingredients
1 slice whole wheat bread
1/2 Tbsp. olive oil
1/4 tsp. dried oregano
Directions
Toast bread. Drizzle with olive oil and sprinkle with oregano. Serve immediately.
Salmon Salad Ingredients
4 oz. canned salmon, low sodium
1 1/2 Tbsp. fresh lemon juice
2/3 Tbsp. olive oil
1/4 tsp. garlic powder
1/4 tsp. black pepper
6 cherry tomatoes
2 Tbsp. fresh parsley
2 cups mixed salad greens
Directions
Drain and flake salmon. Whisk together lemon juice with olive oil, garlic powder and black pepper to make dressing. Rinse and chop tomatoes and parsley. Mix salmon with vegetables and dressing until well combined. Rinse, dry and tear greens into bite size pieces. Serve salmon on top of greens.
Also Include
1 medium apple
Dinner
Salmon makes an elegant dinner entrée and is easy to pair with nutritious sides like sweet potatoes. These meals are healthful, yet delicious enough for company!
3. Teriyaki Salmon with Baked Sweet Potato, Balsamic Green Beans and Fruit
Baked Sweet Potato Ingredients
1/2 tsp. cinnamon
1 1/2 medium sweet potato (5-inch long)
Directions
Scrub potato and prick with fork in 4 or 5 places. For microwave, place on a paper towel and microwave on high for approximately 2-3 minutes, depending upon size: turn once and microwave for another 2-3 minutes. If necessary, microwave 1-2 minutes more until tender to the touch. (Note: all microwaves have different power, so check your setting, and cook according to doneness. If baking in oven, bake at 375 degrees F for about 45 minutes depending upon size. For both cooking methods: when finished cooking, let potato stand approximately 1-2 minutes. Split, sprinkle with cinnamon and serve.
Teriyaki Salmon Ingredients
3 oz. salmon filet
1/2 Tbsp. teriyaki sauce
Directions
Rinse salmon and pat dry with paper towel. Heat non-stick skillet on medium heat and coat with cooking spray. Place salmon in skillet; add teriyaki sauce to skillet. Cook until golden, about 4-5 minutes on each side, or until fish flakes easily and the inside is opaque. Serve.
Balsamic Green Beans Ingredients
1 cup fresh green beans
1/2 clove garlic
1 1/2 tsp. balsamic vinegar
1/3 Tbsp. olive oil
Directions
Trim and rinse beans; snap into bite-size pieces, set aside. Mince garlic, set aside. Steam beans until tender, but firm, about 7-8 minutes and drain. Toss with garlic, balsamic vinegar and oil. Serve. You can prepare these beans in advance, refrigerate and serve cold, if desired.Also Include: 1 medium tangerine
4. Chili Salmon with Salsa Cruda, Confetti Rice and Pineapple
Confetti Rice Ingredients
3 Tbsp. uncooked rice
1/3 cup vegetable broth
1/4 cup frozen corn
1/4 cup frozen peas and carrots
Directions
Place rice and broth in a small pot with tight-fitting lid. Bring to a boil over high heat, cover tightly and reduce heat to medium low; cook for about 10-12 minutes; stir in vegetables and cook for another 8-10 minutes, or until water has been absorbed and rice is tender, but not mushy. Serve.
Chili Salmon with Salsa Cruda Ingredients
4 oz. salmon filet
1/4 tsp. cumin
1/2 tsp. chili powder
1 Italian plum tomato
1/2 cup chopped or sliced cucumber
1/4 small red onion
2 Tbsp. fresh cilantro (coriander)
1/4 bell pepper, green
2/3 Tbsp. fresh lemon juice
Directions
Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray. Rinse and pat dry the salmon. In a small bowl whisk together half of the lemon juice with the cumin and chili powder until well blended. Coat both sides of the salmon with the lemon juice mixture. Place salmon on baking sheet and bake for about 4-5 minutes, per side, until cooked through and it is opaque. Rinse and chop the tomato, cucumber, red onion, pepper and cilantro. To make salsa, combine all vegetables in a bowl with the remaining lemon juice. Cover and let stand 5-10 minutes for flavors to blend. Serve salmon topped with salsa.
Also Include
3/4 cup fresh pineapple, diced
5. Baked Salmon with Lemon-Spinach Sauce Ingredients
2 pounds salmon, raw
1/2 cup green onion, chopped
1 lemon
1 cup spinach, fresh, chopped
2 tsp. garlic, chopped
1/4 cup lemon juice
1/4 cup olive oil
Directions
Preheat oven to 350 degrees F. Rinse fish; pat dry with paper towels. Cut into eight 4-ounce pieces, if necessary. Cut 8 square pieces of aluminum foil. Lay each piece of salmon on a piece of foil. Place some green onions (chopped) and 1 lemon slice on each piece of salmon. Sprinkle with pepper and salt to taste, being sure to use salt sparingly. Fold the foil around the fish, and fold the edges over to seal. Bake for 1 hour. While fish is cooking, make the sauce by chopping spinach and garlic in a food processor. Add lemon juice, and process until blended. Slowly add olive oil to spinach mixture until completely blended. Season with salt and pepper to taste. Remove fish from oven. Unwrap the foil, remove fish, and place on individuals serving plates. Spoon spinach sauce over top.
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