This delicious roundup of 18 Healthy Salmon Recipes to Boost Your Omega-3s proves just why salmon is the ultimate superfood! Packed with omega-3 fatty acids, salmon stands out as a nutritional powerhouse! Here, you'll find a collection of healthy dinner ideas with these Asian-inspired salmon recipes. From baked to grilled to smoked to air-fried, these tasty dishes will support your overall well-being. Enjoy!
1. Salmon Sashimi with Ponzu
Thin slices of sushi-grade salmon is gently bathing in a citrusy Ponzu sauce in this melt-in-your-mouth Salmon Sashimi with Ponzu appetizer. The flavor in this impressive, healthy salmon recipe is simply incredible!
2. Easy Miso Glazed Salmon
Sweet, savory, and full of umami flavoring and omega-3s, this Miso Glazed Salmon recipe is beyond easy to make! The yummy miso marinade is the star of this dish. This flaky salmon oven-bakes in under 20 minutes!
Serve this Miso Glazed Salmon with a side of my Chinese Garlic Green Beans! The green beans are blistered until tender, and tossed with tons of garlic and a spicy Asian sauce that is out of this world!
In This Article:
- 1. Salmon Sashimi with Ponzu
- 2. Easy Miso Glazed Salmon
- What Types of Salmon are There?
- 3. Teriyaki Salmon Rice Bowls
- 4. Red Curry Salmon Kebabs
- Common FAQ's
- 5. Wild Salmon Burgers with Broccoli Slaw
- Wild Salmon vs. Atlantic Salmon
- 6. Salmon and Broccoli Stir Fry
- 7. Salmon Sushi Bowl
- How to Make Perfect Sushi Rice
- 8. Teriyaki Salmon Filets
- 9. Sushi Waffles with Salmon and Tuna
- 10. Vietnamese Curry Salmon Noodle Salad
- 11. Sushi Avocado Toasts
- Recipe Notes
- 12. Furikake Salmon
- 13. Aburi-Style Smoked Salmon Oshi Sushi
- 14. Salmon and Bok Choy Sheet Pan
- 15. Air Fryer Salmon Bites
- 16. Spicy Salmon Roll Sushi
- 17. Spicy Salmon Bake Cups
- 18. Salmon Hand Rolls
What Types of Salmon are There?
It might surprise you that there are six types of salmon with their own unique flavor profile, texture, and color. Here's a breakdown:
- Chinook. Often called the "king" of salmon, it's the largest (and most expensive), and has a high fat content and rich, buttery texture.
- Sockeye. This salmon's brilliant red color stands out from the other varieties. It's flesh is a bit firmer making it easier to grill, and has a bolder flavor profile than other salmon.
- Coho. The pink flesh on this salmon has a milder, more delicate flavor, and a moderately firm texture, offering a delightful balance of sweetness and umami notes.
- Pink. This salmon variety are smaller, but still pack flavor. Pink salmon are often canned or smoked, and are a good budget option.
- Chum. The flesh on this salmon is the least flavorful, but is known for its delicious, highly desired, large-sized roe (fish eggs), a "caviar" of choice.
- Atlantic: This salmon species is the most well-known, making up 90% of the farmed salmon market. Its rich, velvety taste comes from the flesh's marbled fat, making it ideal for just about any preparation.
Photo courtesy of Sailor Bailey.
3. Teriyaki Salmon Rice Bowls
Teriyaki Salmon Rice Bowls are savory and full of umami, and will leave you nourished and satisfied. The salmon is marinated and baked in a flavorful teriyaki sauce with seasonings, then nestled on top of cooked farro along with other veggies. This simple recipe whips up in just 20 minutes, and is a great way to sneak omega-3s, fiber, vitamins, and minerals into your diet.
Make It Even Healthier: Skip the mayo and avocado to shave off more calories. In addition, you can serve this teriyaki salmon over chopped cabbage or romaine lettuce, and skip the grains!
4. Red Curry Salmon Kebabs
Here's a super tasty salmon recipe that's fast and healthy! These mildly spicy Red Curry Salmon Kebabs have all of the flavor and none of the guilt! The marinade is the killer here: red curry paste, lime juice, honey, and a little avocado oil. And, that's it!
Common FAQ's
Salmon has earned a permanent spot on the superfoods list thanks to its high levels of omega-3 fatty acids —a type of good-for-you fat that has a long list of health benefits, and has been linked to better cardiovascular health, mental health, and immune system health. It's also an ideal protein choice for maintaining weight loss. These 18 Healthy Salmon Recipes are just what you need for boosting your omega-3s!
A single serving of salmon (approximately 3 to 4 ounces) is only about 200 calories and contains key vitamins and nutrients. It's very low in saturated fat and is an excellent source of protein. It's also one of the best sources of vitamin B12, and is loaded with selenium, potassium, and other nutrients like iron and vitamin D.
5. Wild Salmon Burgers with Broccoli Slaw
Sink your teeth into these delicious, omega-3-packed, Wild Salmon Burgers topped with a crunchy, tangy Asian broccoli slaw and a spicy sambal aioli. These salmon burgers are a guilt-free indulgence with essential nutrients!
TOP TIP: In a pinch, you can use canned, wild salmon. The texture will be slightly different, but it's still very tasty!
Wild Salmon vs. Atlantic Salmon
Wild salmon and Atlantic salmon are both delicious and nutritious options, but they have some differences in terms of nutritional content, and environmental impact. This collection of 18 Healthy Salmon Recipes to Boost Your Omega-3s includes both wild and Atlantic salmon options. Here are the differences:
Nutritional Content
- Wild Salmon. Wild salmon typically has a higher nutritional content than farm-raised salmon. It tends to be lower in fat and calories, while being higher in omega-3 fatty acids, vitamins, and minerals. The exact nutritional profile can vary depending on the species of wild salmon and its habitat.
- Atlantic Salmon. Atlantic salmon, whether wild-caught or farm-raised, is still a good source of protein, omega-3 fatty acids, and essential nutrients. However, farm-raised Atlantic salmon typically has a slightly higher fat content due to the feed used in aquaculture operations.
Environmental Impact
- Wild Salmon. Wild-caught salmon, if sourced sustainably, has a minimal environmental impact. However, some wild salmon populations are threatened by overfishing, habitat loss, and other factors.
- Atlantic Salmon. Farm-raised Atlantic salmon has raised concerns about its environmental impact. However, sustainable farming practices can mitigate some of these concerns by ensuring the salmon is caught in a way that will ensure that more fish will be available now, and for decades to come. Best choice when buying Atlantic salmon is to ask the fishmonger if it's sustainably farmed.
Photo courtesy of Garden in the Kitchen.
6. Salmon and Broccoli Stir Fry
Boost your Omega-3s with this favorite, take-out-style dinner you can make at home -- this easy, healthier version of Salmon and Broccoli Stir Fry. The salmon is stir-fried in a deep, golden, soy-free sauce using coconut aminos, and sprinkled with sesame seeds, served over a bed of fluffy white rice.
7. Salmon Sushi Bowl
This deconstructed, no-fuss Salmon Sushi Bowl will satisfy all of your sushi cravings! Why go out for sushi when you can make this beautiful and healthy dish at home? It's loaded with healthy omega-3 fatty acids. And, it comes together in just 10 minutes!
NOTE: Sushi-grade salmon is best for this recipe. However, if you can't locate sushi-grade fish, simply sear the salmon. It's just as good! This collection of 18 Healthy Salmon Recipes to Boost Your Omega-3s includes both sushi-grade (raw) salmon and cooked. You can alter the salmon preparation in any of these recipes to your liking.
How to Make Perfect Sushi Rice
Making sushi rice (short-grain rice) is not as hard as you think! If you have a rice cooker it's even easier! Learn how to make it below:
- Thoroughly rinse 1½ cups of sushi rice (short-grain) until water is clear and not muddy. Place in a rice cooker, along with 2 cups water. Cook until the button pops up and the light changes to “warm.”
- Meanwhile, in a small sauce pot, combine 3 tablespoons rice vinegar, 2 tablespoons sugar, and 1 teaspoon salt. Dissolve over medium heat but do not boil. Remove from heat and stir. Set aside to cool.
- Once rice is finished, let it sit in the steamer for 5 minutes. Remove rice and place into a wooden, or non-reactive bowl. Using a wooden or plastic paddle, gently fold in the vinegar mixture until well combined. (Do not squish the grains!) Let the rice cool to room temperature before using.
Photo courtesy of I Heart Eating.
8. Teriyaki Salmon Filets
One of the more popular, healthy salmon recipes is Teriyaki Salmon, a flavorful dish that can be grilled, cooked on the stove, or baked in the oven. The salmon filets are marinated in a homemade teriyaki sauce that takes just minutes to prep. This delicious recipe is perfect for an easy weeknight dinner your whole family with love!
9. Sushi Waffles with Salmon and Tuna
The Sushi Waffle has gone viral! These Sushi Waffles with Salmon and Tuna feature crispy rice made in a mini waffle maker, then layered with mashed avocado, chunks of sushi-grade salmon and tuna, and topped with salmon roe and a spicy aioli. Beyond yummy!
Photo courtesy of Rachael Hartley Nutrition.
10. Vietnamese Curry Salmon Noodle Salad
This Vietnamese Noodle Salad topped with curry salmon has all the fresh flavor of a salad with the satisfaction factor of pasta. This easy-to-prepare salad is highlighted by the flavorful salmon, seasoned with a Vietnamese curry powder. The noodle salad is served with a sweet and spicy nuoc cham dressing. Yum!
11. Sushi Avocado Toasts
These beautiful Sushi Avocado Toasts are almost too pretty to eat! These crispy toasts are layered with mashed avocado and cubed, sushi-grade salmon and tuna, then topped with everything bagel seasoning, nori seaweed strips, and salmon roe. Serve this beautiful appetizer at your next dinner party!
Recipe Notes
- I purchase my sushi-grade salmon and tuna at my local Asian market. If you can't find sushi-grade tuna for this recipe, you can always use smoked fish, like salmon or white fish. Although you won't be able to call it Sushi Avocado Toasts!
- I used a loaf of French bread for this recipe, but choose whatever bread you'd like. Brioche, or sour dough will work just as well!
- Make sure your avocados are ripe, but not overripe. You really don't want to use a mushy, squishy avocado!
Photo courtesy of This Healthy Table.
12. Furikake Salmon
This Furikake Salmon dish is incredibly easy to make! Rich and buttery, this healthy salmon is topped with Japanese kewpie mayo and furikake seasoning. It's a delicious, umami-packed salmon recipe that will soon become your new favorite!
Photo courtesy of Sift & Simmer.
13. Aburi-Style Smoked Salmon Oshi Sushi
This delectable, Aburi-Style Smoked Salmon Sushi features creamy, flame-torched salmon on top of pressed sushi rice and sliced avocado. I crave this Japanese salmon dish, which can be found at most sushi restaurants. Now, you can make this at home in your own kitchen!
Photo courtesy of Two Pink Peonies.
14. Salmon and Bok Choy Sheet Pan
You're going to love this easy-to-make Salmon and Bok Choy recipe, a super healthy sheet pan meal made with soy sauce, garlic chili sauce, and garlic salt. It's fast and delicious, and a great addition to your weeknight meal line-up!
Photo courtesy of Foxes Love Lemons.
15. Air Fryer Salmon Bites
These Air Fryer Salmon Bites are a crispy, restaurant-quality salmon, perfect for a busy weeknight. A quick marinade infuses the fish with soy sauce, maple syrup, and garlic, guaranteeing bold flavor in every bite!
Photo courtesy of Masala Herb.
16. Spicy Salmon Roll Sushi
This inside-out Spicy Salmon Roll is a great way to get your healthy dose of omega-3s! Roll it up with fresh salmon, avocado slices, and a spicy mayo, and serve with a citrusy ponzu dipping sauce on the side. So yummy!
Recipe courtesy of Gluten Free Homestead.
17. Spicy Salmon Bake Cups
These gluten-free, Spicy Salmon Bake Cups are a tasty and easy appetizer for special occasions with family and friends. Also, the ham gets nice and crispy when baked, and the spicy, baked salmon is a perfect complement. If you’re a fan of spicy sushi, these salmon cups made in a muffin tin will soon be your new favorite appetizer!
Photo courtesy of Sailor Bailey.
18. Salmon Hand Rolls
These easy Salmon Hand Rolls pack a depth of flavor and punch! Made with cooked teriyaki salmon, avocado and cucumber slices, and a spicy sriracha mayo sauce, they're so fun to make and eat. This super healthy salmon recipe checks all the boxes!
Carol Beecham says
Yum!! Salmon is my favorite fish! I’ve made your salmon burgers and salmon skewers before and loved. Can’t wait to try these other recipes!
Asian Inspired Eats says
Can't wait for you to try these other healthy salmon recipes too! So glad you enjoyed the two others. They are also my go-to's. Can't go wrong with a good salmon dish!