Fish has played an important role in human nutrition since the prehistoric times. Today, salmon is known as one of the most nutrient-dense superfoods. Best of all, 100 grams of sockeye salmon weighs in at less than 170 calories. Filling and full of omega-3 fatty acids, protein, and essential micronutrients, it’s the perfect star for any low-calorie, health-conscious dish. Here are 10 delicious, yet low-calorie salmon recipes.
Vibrant Salmon and Greens
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Calories: 300 kcal
Ingredients
- 100 grams green beans blanched
- 50 grams of broccoli florets blanched
- ½ a lemon
- ½ tbsp olive oil
- 50 grams cherry tomatoes
- Salt and pepper to taste
- 100 grams Salmon Fillet
Instructions
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Preheat oven to 400 degrees F, scattering your green beans, broccoli, and tomatoes in a small roasting pan. Drizzle with olive oil.
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Lay the salmon on top of the layer of vegetables. Squeeze lemon juice over the ingredients, then season with salt and pepper.
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Roast for 20 minutes, then spoon the pan juices over fish and serve.
Salmon Fillet with Fresh Cucumber and Dill
Prep Time
3 mins
Cook Time
7 mins
Total Time
10 mins
Calories: 280 kcal
Ingredients
- 100 grams salmon fillet
- 50 grams arugula
- 100 grams cucumber thinly sliced
- ½ a lemon
- 4 grams of fresh dill
- 1 tsp olive oil
- Salt and pepper to taste
Instructions
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In a bowl, combine lemon juice, dill, olive oil, salt and pepper. Lay salmon in the bowl and allow to marinate for at least 20 minutes (you can even do this the night before).
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Preheat oven to 375 degrees F. Place salmon fillet in an ovenproof dish, pouring the marinade over top. Bake for 25 minutes — the salmon should flake apart.
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Place on a bed of arugula and cucumber, spooning the dill/lemon juice mixture on top.
Herb Poached Salmon
Prep Time
3 mins
Cook Time
7 mins
Total Time
10 mins
Calories: 280 kcal
Ingredients
- 125 grams salmon fillet
- 5 grams chopped herbs parsley, rosemary, and dill
- 1 lemon juiced
- Salt and pepper to taste
- Handful of fresh greens spinach and arugula
Instructions
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In a high-sided pan, add water and lemon juice — bring to a boil.
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Add the salmon fillet + half the chopped herbs and cook for 5-7 minutes.
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Serve with fresh greens and the remaining chopped herbs.
Light and Fluffy Salmon Gratin
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Calories: 260 kcal
Ingredients
- 110 grams of flaked salmon either from a can or pre-prepared
- 2 small eggs
- 1 green onion sliced
- 1 tbsp lemon juice
- ½ tsp olive oil
- 2 grams of fresh chives
- Salt and pepper to taste
Instructions
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Preheat oven to 375 F, then grease a small oven-proof dish (a large ramekin is perfect). Simply apply olive oil using a paper towel, greasing the interior of the dish.
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Whisk eggs, before adding the lemon juice, chives, green onion, salt and pepper. Stir until mixed well and all ingredients are combined.
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Break apart your salmon into small pieces, folding it into your egg mixture.
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Pour into dish and bake for 20 to 25 minutes. Your gratin should puff up and be firm to the touch — yet fluffy and golden.
Salmon Pita Pizza
Prep Time
2 mins
Cook Time
10 mins
Total Time
12 mins
Calories: 195 kcal
Ingredients
- 1 small pita bread Weight Watchers is a good choice (less than 110 calories)
- 25 grams of smoked salmon
- 1 tbsp low-fat cream cheese
- 8 grams finely sliced red onion
- 8 grams finely sliced red pepper
- 15 grams spinach
- Pinch of fresh dill
Instructions
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Preheat oven to 350 degrees F.
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Build your pizza, spreading the cream cheese first, followed by the remaining toppings.
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Bake for 10 minutes and serve.
Salmon Chowder
Prep Time
10 mins
Cook Time
1 hr 5 mins
Total Time
1 hr 15 mins
Calories: 205 kcal
Ingredients
- 2 ounces of smoked salmon
- ¾ cup chicken broth
- 1 garlic clove
- 1 stalk celery chopped
- ¼ onion diced
- ¼ tsp dried dill
- ½ tsp dried thyme
- 1/8 cup half and half cream
- 1 small potato cubed
- ¼ tbsp butter
- 2 tbsp flour
- Salt and pepper
Instructions
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In a pot, combine butter, onion, garlic, and celery. Cook for 10 minutes, before sprinkling with flour.
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Slowly add stock until thickened slightly. Stir in cubed potatoes and herbs, cover and simmer for 15 minutes.
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Stir in salmon, salt and pepper — continue to simmer for 10 minutes.
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Add cream and simmer for additional 30 minutes, stirring occasionally.
Salmon Fishcake with Salad
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Calories: 260 kcal
Ingredients
- 100 grams salmon raw
- 100 grams new potatoes cubed
- 20 grams red onion diced
- 10 grams of dill
- 20 grams spinach
- ½ lemon juiced
- Salt and pepper to taste
Instructions
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Preheat oven to 400 degrees F. In the meantime, boil potatoes.
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While the potatoes are boiling, bake salmon for 10 minutes.
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Once potatoes are soft and salmon is flaky, add to a boil with dill, lemon juice, red onion, salt and pepper. Mash thoroughly and form into a patty.
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Bake patty for 10 minutes and then place the fishcake on a bed of spinach.
Poached Ginger Tea Salmon
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Calories: 240 kcal
Ingredients
- 1 salmon fillet
- 1 ginger tea bag
- 1 stick of lemongrass
- 1 handful Thai basil
- 1 dried chilli
- 50 grams of broccoli
- 300 mL of water
Instructions
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Boil the kettle and add the tea bag, steeping for 5 minutes (then remove).
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Add the tea to a pot, adding the lemongrass, chilli, and basil. Simmer for 10 minutes.
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Add the salmon fillet and broccoli, steaming for an additional 5 minutes.
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Remove from heat, place your salmon and broccoli in a shallow boil. Remove the chilli, and pour broth around your salmon.
Salmon Salad with Homemade Vinaigrette
Prep Time
2 mins
Cook Time
23 mins
Total Time
25 mins
Calories: 270 kcal
Ingredients
- 100 grams salmon fillet
- 100 grams green beans cleaned and trimmed
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil plus ½ tsp for brushing on salmon
- ½ tbsp Dijon mustard
- ½ tbsp onion minced
- 1 hard boiled egg sliced
- 1 cup mixed greens
- Salt and pepper to taste
Instructions
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Preheat oven to 350 degrees F, brushing salmon with olive oil. Place in the oven and cook for 15-20 minutes.
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Bring a small pan of water to a boil, cooking the green beans for 2-3 minutes. Remove from heat and place in ice bath — then drain.
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In a bowl, combine oil, vinegar, mustard, onion, salt and pepper.
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Once salmon is removed from oven, it should flake with a fork. Place on a bed of green beans and mixed greens, dress with vinaigrette.
Lemon Salmon Parcel
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Calories: 290 kcal
Ingredients
- 100 grams salmon fillet
- 1 small zucchini sliced
- 1 tsp olive olive
- 1 sprig thyme
- 1 lemon thinly sliced
- 1 garlic clove minced
- 1 tsp butter
- Salt and pepper
Instructions
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Preheat oven to 375 degrees F and then make your parcel.
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Lay foil out flat, before stacking zucchini, garlic, a few lemon slices, thyme, and oil.
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Place salmon on top, spooning butter onto the fillet. Finish with remaining lemon slices, salt and pepper.
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Fold the sides of the foil up, so that the edges seal the parcel.
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Cook for 12-15 minutes — garnish with your favorite herbs.
