Healthy Eats: 6 Delicious Salmon Recipes

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What a catch! Get your omega-3 with these superb and satisfying recipes.


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1. Chilled Poached Salmon with Lemon Dill Sauce

Say “Mrs. Smith’s Fish Sauce Shop” five times fast…I can’t do it twice. But rather than taking 10 minutes to untwist your tongue, you could pull together this super-easy poached fish dish. By the time you can utter “Fisherman Fritz fishes fresh fish, fresh fish does fisherman Fritz fish,” this salmon will be perfectly chilled and ready to be smothered in the zesty dill sauce.


Poached Salmon

1 1/2 cups dry white wine
1 1/2 cups water
1 lemon, sliced
2 sprigs fresh dill
1 dried bay leaf
1/2 tbsp whole black peppercorns
1 tsp kosher salt
1/2 tsp freshly ground black pepper
6 (6oz) salmon fillets, skin removed

Lemon Dill Sauce

1 cup mayonnaise
1/4 cup buttermilk
1 tbsp chopped fresh dill
1 tbsp fresh lemon juice
1 tsp grainy mustard
1/2 tsp lemon zest


1) In a large skillet, combine wine, water, lemon slices, dill sprigs, bay leaf and peppercorns. Bring to a boil over high heat.

2) Season salmon fillets with salt and pepper. Once the water has boiled, add salmon to skillet, cover and turn the heat off, letting the fish poach for 10 minutes or until flaky. Remove salmon from liquid and transfer to plate, refrigerating for at least 2 hours before serving.

3) For the sauce, in a medium bowl, whisk mayonnaise, buttermilk, chopped dill, lemon juice, mustard and lemon zest. Chill and serve with poached salmon.

Serves 6

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2. Crunchy Dill-Crusted Salmon

Being rhythmically challenged (Lisa does the cadaver dance while I’m prone to whip out the Elaine Benes “little kicks”), we shudder at anything involving the phrase “two-step.” That is, until now. Elegant and easy, this two-step crusted salmon, the ideal pairing of fish and dill, makes it effortless to keep perfect tempo.


4 (6 oz) salmon fillets, skin removed
1/2 cup mayonnaise
2 tbsp coarse grain mustard
2 tbsp fresh lemon juice
2 tbsp chopped fresh dill
1 tbsp chopped fresh flat-leaf parsley
1 tsp lemon zest
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 1/4 cup panko (Japanese breadcrumbs)
2 tbsp olive oil


1) Preheat oven to 450°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray. Rinse salmon fillets and pat dry with paper towel and set aside.

2) In a small bowl, combine mayonnaise, mustard, lemon juice, dill, parsley, lemon zest, salt and pepper. Place panko crumbs in a shallow dish. Spread mayonnaise mixture over fish, coat in panko, lightly pressing to adhere. Place on prepared baking sheet and drizzle each fillet with 1/2 tbsp olive oil. Bake 10 minutes, until the crumbs are golden and the fish is cooked through. Serve with lemon wedges.

Serves 4

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3. Easy Teriyaki Salmon Rice Bowl

Ready to be bowled over? Check out this incredible Japanese-style Teriyaki Salmon Rice Bowl, an easy, healthy and extremely tasty meal. The homemade teriyaki sauce (it’s easy, we promise) is lustrous and lends a sweet and tangy glaze to the tender roasted salmon. Paired with sautéed spinach and creamy avocado, this hearty-yet-healthy salmon is superb.


Honey Teriyaki Sauce

6 tbsp soy sauce
6 tbsp mirin
6 tbsp sake
2 tbsp honey
1 tbsp cornstarch
2 tbsp water

4 (6oz) salmon fillets

2 tsp olive oil
10 oz baby spinach
½ tsp kosher salt
¼ tsp freshly ground black pepper

4 cups cooked Jasmine or brown rice
1 large ripe avocado, thinly sliced, for garnish
Black sesame seeds, for garnish
Green onions, thinly sliced for garnish


1) For the teriyaki sauce, in a small bowl, whisk soy sauce, mirin, sake and honey. In another small bowl, combine cornstarch and water and mix until smooth. Set aside. Remove 3 tbsp of soy mixture for marinating salmon. Pour remaining soy mixture in a small saucepan. Bring to a boil over medium heat. Whisk in cornstarch mixture and continuously whisk until desired thickness, about 2 minutes.

2) Place salmon fillets in a large reusable plastic bag and add reserved 3 tbsp of soy mixture. Set aside to marinate for 30 minutes.

3) Preheat oven to 400ºF and line a baking sheet with parchment paper. Remove salmon from marinade and place on prepared baking sheet. Bake for 10 minutes, remove from oven and brush the top of each salmon fillet with a generous amount of teriyaki sauce. Return to oven and bake 3-5 minutes more until fish flakes easily. Remove from oven.

4) While the fish cooks, in a large skillet, heat olive oil over medium-high heat. Add spinach, salt and pepper and toss to coat with olive oil. Cover and cook for 1 minute, uncover, turn heat to high and cook 1 minute more while continuously stirring. Remove from heat.

5) To assemble bowls, place cooked rice in the bottom of each bowl. Divide sautéed spinach between the 4 bowls and lay salmon over spinach. Garnish each bowl with a few slices of avocado, a sprinkling of sesame seeds and green onions. Drizzle remaining teriyaki sauce over finished bowls.

Serves 4

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4. Roasted Sesame Salmon Wasabi Dip

Socks on, socks off. Socks on, socks off. Sensei Lisa said this Asian-inspired Sesame Roasted Salmon would knock my socks off and straight into next week. The sage master wasn’t wrong. Marinated in a soy-citrus mixture and topped with nutty-flavored sesame seeds, the salmon is roasted to golden-crusted tender perfection. She wowed me even more with the addition of her spicy wasabi dip, but, can she, like Julie-san, karate chop the cap off a beer bottle while blindfolded and standing on one foot? I think not.


Citrus Soy Marinade

2 tbsp orange juice
2 tbsp honey
2 tbsp soy sauce
1 tbsp olive oil
1 small garlic clove, minced
1 tsp grated fresh ginger
½ tsp lime zest

4 (6oz) salmon fillets, skin removed
¼ tsp kosher salt
1/8 tsp freshly ground black pepper
1½ tbsp sesame seeds

Wasabi Dip

¼ cup mayonnaise
2 tsp soy sauce
1 tsp wasabi paste
1 tsp fresh lime juice


1) For the marinade, in a small bowl, whisk orange juice, honey, soy sauce, olive oil, garlic, ginger and lime zest. Place the salmon in a large resealable plastic bag. Add marinade, turn to coat and refrigerate 1 hour.

2) Preheat oven to 425°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray. Remove salmon from marinade and discard marinade. Place salmon on baking sheet and season each fillet with salt and pepper. Sprinkle tops evenly with sesame seeds, pressing lightly to adhere. Bake 10 minutes or until fish is flaky.

3) For the wasabi dip, in a small bowl, whisk mayonnaise, soy sauce, wasabi and lime juice until combined. Serve with salmon.

Serves 4

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5. Sweet Citrus Spiced Salmon

If you’re a fan of this omega-3 rich fish but prefer when it doesn’t taste, well, too salmony, this Sweet Citrus Spiced Salmon recipe is for you. Salmon is marinated in pineapple and lemon juice and then baked with a sweet and spicy topping, leaving every bite the perfect blend of flavorful (but mellow) fish!


Citrus Marinade

3/4 cup pineapple juice
6 tbsp fresh lemon juice
6 (6oz) salmon fillets, skin removed

Sweet & Spicy Topping

1/2 cup packed brown sugar
2 tsp lemon zest
2 tsp chili powder
1 tsp ground cumin
1/2 tsp kosher salt
1/4 tsp ground cinnamon


1) In a large resealable plastic bag, combine pineapple juice, lemon juice and salmon. Refrigerate for 1 hour, turning occasionally.

2) Preheat oven to 400°F. Coat an 11×7-inch baking dish with non- stick cooking spray.

3) For the topping, in a small bowl, combine brown sugar, lemon zest, chili powder, cumin, salt and cinnamon. Remove salmon from refrigerator and dispose of marinade. Place fillets in prepared baking dish and rub brown sugar mixture over salmon. Bake 12 minutes or until fish is flaky.

Serves 6

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6. Bagel & Smoked Salmon Strata

Hosting a brunch and don’t know what to serve? Why, bagels and smoked salmon, Bite Me Style, of course. This SUPER EASY Bagel & Smoked Salmon Strata serves up brunch in every bite—bagels, smoked salmon, dill, capers and sour cream—and is guaranteed to get rave reviews.


6 large eggs
1 1/2 cups milk
1 cup sour cream
3/4 cup smoked salmon, cut into matchsticks
1/4 cup chopped fresh dill
1 tbsp fresh lemon juice
2 tsp lemon zest
1/2 tsp freshly ground black pepper
6 plain bagels, cut into 1/2-inch cubes


1/2 cup sour cream
2 tbsp capers, drained and chopped
1 tbsp chopped fresh dill
1 tbsp fresh lemon juice


1) Preheat oven to 350°F. Coat a 13×9-inch baking dish with non-stick cooking spray.

2) In a large bowl, whisk eggs, milk and sour cream. Stir in salmon, dill, lemon juice, lemon zest and pepper. Add the bagel pieces and toss to coat. Transfer to prepared baking dish and bake 45-50 minutes, until golden.

3) Let rest 10 minutes. Dollop sour cream on top and garnish with capers, dill and lemon juice.

Serves 10


Authors of bestselling cookbooks Bite Me Balance, Bite Me, Bite Me Too and Lick Your Plate, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes at


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