This high-protein fish is perfect for a special celebration or a quick weeknight meal.
Looking to add more protein to your diet? It’s a great idea. Protein is an essential nutrient for our bodies to repair cells and build new ones.
Salmon is a protein powerhouse fish that is also loaded with other health benefits. How much protein in salmon depends on your portion size. Salmon is rich in protein and low in saturated fat, making it a healthy choice for everyone.
Eating salmon regularly has also been linked with a lower risk of heart disease, likely thanks to its high level of omega-3 fatty acids. Start adding salmon and these other high-protein foods to your diet this year.
Protein in Salmon
Salmon is a protein-rich food that will keep you full and satisfied for hours after your meal. One-half of a salmon fillet contains 39 grams of protein. About 46% of the calories in salmon come from protein, and the other 54% comes from fat.
The American Heart Association recommends eating two 3.5-ounce servings of fatty fish, like salmon, twice per week. Other types of fish that are rich in omega-3 fatty acids include mackerel, herring, lake trout, sardines and albacore tuna. Eating a diet rich in omega-3 fatty acids has been linked with a lower risk of heart disease, stroke and congestive heart failure.
It’s important to note that not everyone should eat fish every week. If you have an allergy, it’s important to avoid any foods that your body reacts to. Women who are pregnant, nursing or planning to become pregnant should avoid fish that may contain high levels of mercury. This includes shark and swordfish.
Bake: Cook in an oven-proof skillet at 450ºF for about 14 to 18 minutes. Baked salmon recipes are quick, easy and loaded with flavor. Start with this oven-roasted salmon.
Pan sear: To pan-sear salmon, heat oil in a large skillet over medium-high heat and cook the fillets for about five minutes on each side.
Grill: Marinate or season salmon, then grill it skin-side-up over medium heat for about four minutes per side. Try our Grilled Lemon-Garlic Salmon.
Broil: Place a foil-lined pan six inches under the broiler and cook the salmon for about seven to ten minutes. This Salmon with Spinach and White Beans is a quick weeknight meal.
Poach: For a simple poached salmon recipe, heat a large saucepan of water with a blend of seasonings and aromatics. Add the salmon and simmer for about 15 to 20 minutes.
To tell if your fish is done, try the flake test. Simply press a fork down on top of your salmon fillet. If the fish flakes or separates along the lines of the flesh, it’s good to go.
Now that you’ve done all of the kitchen work, it’s time to enjoy your efforts. Try pairing your salmon fillet with roasted veggies or use it as a topper for a protein-packed salad. Check out the best side dishes for salmon. You can even eat raw salmon if you want; it’s all about the taste you’ve developed.
If you have any leftovers, cooked salmon can stay in the refrigerator for two to three days.
There's nothing like fresh salmon, and my mom bakes it just right so it nearly melts in your mouth. The sour cream dill sauce is subtly seasoned with horseradish so that it doesn't overpower the delicate salmon flavor. —Susan Emery, Everett, Washington
Go to Recipe
This salsa salmon recipe is great. You can pair the salsa with grilled chicken breasts and barbecued shrimp kabobs, too. The only fresh ingredient not available in my son's garden was the avocado! Make a double batch of the salsa to serve with crisp tortilla chips. —Priscilla Gilbert, Indian Harbour Beach, Florida
My husband and I eat a lot of salmon. One night, while in a rush to get dinner on the table, I created this rosemary salmon meal. It's a keeper! You can also include sliced zucchini, small cauliflower florets or fresh green beans. —Elizabeth Bramkamp, Gig Harbor, Washington
California cuisine is all about balancing flavors. This recipe brings out the sweetness in orange juice and honey and balances it with the kick of ancho chili pepper and balsamic. —Dustin Anderson, Fillmore, California
Impress everyone at your table with this elegant but easy salmon that's delicious and nutritious. You can substitute scallions for shallots if you like. —Linda Press Wolfe, Cross River, New York
If you’ve always thought of sage with turkey, try it with salmon for a little taste of heaven. We serve this with rice, salad and sauteed green beans. —Nicole Raskopf, Beacon, New York
My roasted salmon is so simple but elegant enough to serve to company. I make it on days when I have less than an hour to cook. —Luanne Asta, Hampton Bays, New York
I have a few good recipes for family-favorite, heart-healthy salmon, but this one is always a hit. I serve it this way at least once a week and sometimes more! —David Krisko, Becker, Minnesota
I started cooking for a harvest crew when I was 10 years old. Now, 40 years later, my husband and I live in the heart of a potato-growing area. One year, this recipe won me a prize! —Nancy Horsburgh, Everett, Ontario
I created this recipe to mimic the flavors of sushi. It’s remarkably simple and turns out well every time. —Carolyn Ketchum, Wakefield, Massachusetts
I came up with these everything-in-one seafood packets for a family reunion, since the recipe can be increased to feed a bunch. The foil steams up inside, so open carefully. —Allison Brooks, Fort Collins, Colorado
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
I always enjoy making this easy recipe for my husband, Jim, and me. He absolutely loves salmon and garlic, and they go together so well in this recipe. —Mary Lynn Baronett, Waynesburg, Pennsylvania
Made with canned salmon, these patties are good hot or cold. I usually serve them on buns with slices of ripe tomato, sweet red onion, and red and green bell pepper. —Barbara Coston of Little Rock, Arkansas
Whenever I can get salmon for a good price, I always turn to this simple and delicious recipe. It’s good served with mashed potatoes and fresh green beans, too. —Edie DeSpain, Logan, Utah
If you’re new to cooking fish (or even if you’re a pro), this no-fail salmon recipe is one you have to try. It’s easy enough for everyday, but also wows at dinner parties. —Margee Berry, White Salmon, Washington
A colorful, festive salmon dish makes an impressive addition to your holiday table—and it is as delicious as it is beautiful. What will no one guess? How easy it is to cook. I serve this with roasted baby potatoes and asparagus for a showstopping meal that is wonderful for special occasions. —Thomas Faglon, Somerset, New Jersey
We try to eat salmon a lot because it's so healthy, and I love thinking of new ways to make it different and delicious. This dazzler is easy and is my go-to meal for company. —Joni Hilton, Rocklin, California
This is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona
I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario
Salmon en papillote, or salmon cooked in parchment paper, is so easy to make yet so delicious, elegant and impressive. —Dahlia Abrams, Detroit, Michigan
These delicious salmon fillets are wonderful for company since they take only a few minutes to prepare, yet they taste like you fussed. I receive requests for the recipe every time I serve them. —Kara Cook, Elk Ridge, Utah
Often we catch enough of our delicious Northwest salmon to send some to Michigan for my sister to enjoy. This crisp, lemony recipe is a tasty way to enjoy it. —Perlene Hoekema, Lynden, Washington
The garlic-seasoned main dish calls for handy pantry ingredients, including pasta and canned salmon. I serve it with asparagus, rolls and fruit. —Theresa Hagan, Glendale, Arizona
A British pub classic turns crown jewel when you add horseradish, panko and Worcestershire. You can also try it with a white fish like cod or haddock. —Linda Schend, Kenosha, Wisconsin
Late last summer, the South Carolina heat drove me indoors and away from my grill. So I changed my favorite grill recipe to be made in the oven with just as tasty results. —Mandy Rivers, Lexington, South Carolina
Salmon is a staple where I live, so I tried it in a stir-fry. My recipe has an orange glaze, but I like it with lime, too. —Joni Hilton, Rocklin, California
My husband and I love salmon, so I'm always looking for fun ways to change it up. We both love the blend of heat and citrus, plus the foil packet makes for easy cooking and cleanup! —Roxanne Chan, Albany, California
You won't have to fish for compliments with this tasty recipe. Poaching is a quick and healthy way to prepare an entree as delicate as fish, keeping it moist and tender while cooking. And the flavorful spinach sauce adds a pretty green accent to the pink salmon. —Taste of Home Test Kitchen
I combine seven easy ingredients for this salmon patty recipe. When I was a girl growing up on the farm, my mom often fixed these when we were late in the field. These salmon cakes are also tasty with chopped green peppers added to the mixture. —Bonnie Evans, Cameron, North Carolina
I love this slow-cooker salmon recipe because it's healthy and almost effortless. The salmon always cooks to perfection! —Erin Chilcoat, Central Islip, New York
This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas
A magazine featured this recipe years ago, and it's still my favorite salmon. Just add crackers for a super simple yet elegant appetizer. —Norma Fell, Boyne City, Michigan
My garden is often my cooking inspiration. Because I have a large berry patch, I especially enjoy using just-picked berries in savory dishes to add natural sweetness and sometimes a bit of tart. —Roxanne Chan, Albany, California
I feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family-friendly. —Renee Greene, New York, NY
This simple salmon gets its crunch from a coating of crushed pistachios, panko bread crumbs and Parmesan cheese. Add steamed veggies and rice and it's dinnertime! —Anthony Oraczewski, Port St. Lucie, FL
This Asian-Mexican fusion dish is ready in minutes! If the salmon begins to stick, add 2 to 3 tablespoons of water to the pan. —Marisa Raponi, Vaughan, Ontario
Oh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida
This is the best soup I have ever made, according to my husband, who loves salmon so much that he could eat it every day. It's a treat for both of us, so when I get some, I try to make it a very special dish like this one. —Hidemi Walsh, Plainfield, Indiana
Mesquite wood chips give this fish dish a smoky flavor. If using a charcoal grill, add wood chips directly to the coals. If using a gas grill, wrap the chips in a foil pouch; poke several holes in the pouch and place it on the rock grate. —Jeri Kilpatrick, Hoodsport, Washington
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.
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