Swim Upstream: 3 Easy and Healthy Salmon Recipes

I grew up in Alaska, where salmon was a staple. I ate so much of it that I stopped appreciating all kinds of fish by the age of seven or so. But my dad kept catching it and cooking it, and I kept eating it – at least until I moved away from home.

Decades later, my brother convinced me to try it again. He still lives in Alaska and has spent a lifetime perfecting the first of the recipes below. It’s simply delicious and so easy. He inspired me to come up with a few more reliable recipes so as not to grow weary of this healthy opportunity yet again.

As you probably know, salmon is packed with essential nutrients like omega-3 fatty acids, high-quality protein, and various vitamins and minerals. My physician recommends eating salmon or cod twice a week, in addition to a variety of other healthy eating habits.

Whole foods are recommended over supplements because they provide a range of vitamins, nutrients, and, in this case, protein. Including this superfood in your diet can contribute to heart health, brain function, and overall well-being.

However, the way you prepare salmon can significantly impact its nutritional value and taste. Deep-frying and charring are advised against, as they introduce unhealthy components to your meal.

Here are three healthy and tasty ways to cook salmon for your next supper.

Baked Lemon Herb Salmon

Baking salmon is a simple yet effective way to retain its moisture and flavor while keeping it healthy.

Ingredients

• 4 salmon fillets (about 6 oz each)
• 1 tablespoon olive oil
• 1 tablespoon butter, melted
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, chopped
• 2 lemons, sliced
• Salt and pepper to taste

Instructions

1. Preheat the oven to 350°F.
2. Mix olive oil, melted butter, minced garlic, and chopped dill in a small bowl.
3. Place each salmon fillet on a foil square big enough to wrap around it.
4. Squeeze some lemon juice over it.
5. Brush the olive oil mixture over the salmon.
6. Season with salt and pepper, then top each fillet with lemon slices.
7. Wrap salmon in the foil to close completely.
8. Bake for 17 minutes.

Note: Wrapping it helps keep it moist and cooks it evenly. I serve this with a green salad and garlic vinaigrette dressing.

Salmon Chowder

It’s a healthy, hearty soup that’s easy to make. What more can you ask for when the weather starts to turn?

Ingredients

• 2 cans of flaked salmon
• ½ red onion, diced
• 1 cup carrots, diced
• 1 cup celery, chopped
• 2 florets broccoli, diced
• 1 cup corn
• 32 ounces low sodium vegetable broth
• 1 cup cashews
• 1 Tbsp white Miso paste
• 2 Tbsp olive oil
• 1 Tbsp garlic, minced
• 1 Tbsp dill
• Salt and pepper to taste

Instructions

1. Add boiling water to 1 cup cashews and allow to sit for 30 minutes.
2. Sauté onion, celery, and carrots in oil over medium heat.
3. Add vegetable broth, salmon, broccoli, corn, Miso paste, garlic, dill, salt and pepper.
4. Rinse salt from cashews, add 1 cup water, and blend in a food processor until smooth. Add to soup mixture.
5. Bring just to a boil and allow to simmer for 20 minutes before serving.

The cashew paste adds complexity in flavor and a creamy texture for a soup that warms you from the inside out.

Salmon Patties with Tahini Sauce

These salmon patties are delicious on their own, but the Tahini sauce makes them irresistible.

Ingredients

• 14.75 ounces of canned salmon
• ½ cup dry breadcrumbs, plain
• ¼ cup diced onion
• 2 large eggs
• 2 Tbsp olive oil
• 1 Tbsp minced garlic

For Tahini Sauce

• ½ cup tahini
• 1/3 cup Dijon mustard
• 2 Tbsp fresh lemon juice
• 2 Tbsp maple syrup
• 1/3 cut apple cider vinegar

Instructions

1. Mix well with salmon, breadcrumbs, onion, garlic, and eggs.
2. Shape into patties. This recipe makes 6-8 patties, depending on size.
3. Heat oil on medium heat. Cook for 4 minutes on each side.

For Tahini Sauce

1. Combine all tahini sauce ingredients and mix well. You can add a bit of water if you like it thinner.

I serve these with steamed asparagus and a green salad, which never fails to satisfy.

By incorporating these recipes into your dinner rotation, you’ll enjoy salmon’s numerous benefits while keeping your meals exciting and tasty.

Remember, the key to a healthy diet is not just what you eat, but also how you prepare it.

Let’s Have a Conversation:

What’s your favorite way to prepare salmon? Do you have a go-to recipe you’d like to share? How often do you include fish in your diet?