Superfood: Salmon

Because it contains omega-3 fatty acids, you can protect your heart by eating salmon just twice a week.

  • Heart-Healthy Salmon
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Beau Gustafson; Styling: Rose Nguyen

    Heart-Healthy Salmon

    Salmon is a superfood because it's high in omega-3 fatty acids, a type of fat that seems to decrease the risk of heart disease. This fish is also a prime source of protein and contains vitamin A and B vitamins. No matter what type it is–farm-raised, wild, canned, or smoked–salmon provides omega-3 fat. But the amount of the fat will vary, as will the sodium content. In addition to the heart-healthy benefits, the omega-3 fats in this fish have also been shown to promote joint health, contribute to the proper functioning of the brain and nervous system, and may possibly help prevent certain types of cancer.

  • Salmon and Bok Choy
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: John Autry; Styling: Cindy Barr

    Salmon and Bok Choy

    Bok choy, also known as Chinese cabbage, is chock-ful of vitamins and minerals. It is well known for its anticancer properties so pairing this cruciferous vegetable with salmon gives it a double punch of nutrition.
  • <p>Smoked Salmon, Barbecue University-Style</p>
    By: Anne Cain, M.S., R.D., MyRecipes

    Smoked Salmon, Barbecue University-Style

    This whisky-scented smoked salmon combines the virtues of hot smoking and cedar planking. The dry brine in a sugar-salt mixture seasons the fish wonderfully.
  • Salmon Salad on Arugula
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Iain Bagwell; Styling: Cindy Barr  

    Salmon Salad on Arugula

    One serving of this tasty fresh fish salad packs in a full day's worth of omega-3 fatty acids.
  • Spice-Roasted Salmon
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Jason Wallis; Styling: Cindy Barr

    Spice-Roasted Salmon

    Garam masala, a warm Indian spice blend, makes a simple rub for fish, chicken, pork, or lamb. Serve the salmon with steamed snow peas and precooked jasmine rice.
  • Salmon with Snap Peas, Bacon, and Mint
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Annabelle Breakey; Styling: Randy Mon

    Salmon with Snap Peas, Bacon, and Mint

    This company-worthy dish is all about the interplay of rich and fresh flavors. And there's almost no more delicious way to eat snap peas than sautéed in crème fraîche.
  • <p>Baked Salmon with Tarragon-Glazed Cucumber</p>
    By: Anne Cain, M.S., R.D., MyRecipes

    Baked Salmon with Tarragon-Glazed Cucumber

    Cooked cucumber? Trust us. A little heat makes it slightly creamy and helps it soak up the gently seasoned pickling mixture. Thin-skinned cucumber is a must here for its tender texture and bright color.
  • Smoked Salmon-Cardamom Spread
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Jan Smith

    Smoked Salmon-Cardamom Spread

    Smoked salmon is the star of this low-fat spread. It's a great choice for an appetizer, and because it's rich and filling, you'll be satisfied with a couple of tablespoons. Serve with whole grain crackers or bread to add a little more fiber to your day.
  • Glazed Salmon with Couscous
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Stephen Devries; Styling: Lindsey Lower  

    Glazed Salmon with Couscous

    You can't beat this quick weeknight dinner of Glazed Salmon with Couscous. It's table-ready in 25 minutes. Glazing the salmon before cooking keeps it moist; a second-coat later lets the sweet-tangy sauce shine.
  • Chipotle Salmon Burgers
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Becky Luigart-Stayner; Styling: Jan Gautro

    Chipotle Salmon Burgers

    Get out of the beef rut and make your burgers with fresh salmon. Yes, that's right–fresh, not canned. The salmon is a great match for the cilantro and chipotle chile in the burger mixture. In addition to the good-for-you fish, the tropical mayonnaise has both mango and pineapple that contribute disease-fighting vitamin C.
  • <p>Gingered Salmon Over Black Rice with Bok Choy</p>
    By: Anne Cain, M.S., R.D., MyRecipes

    Gingered Salmon Over Black Rice with Bok Choy

    Pink-fleshed salmon is beautifully contrasted by black Japonica rice in this healthy dinner for two.
  • Spiced Salmon Kebabs (Tandoori Rawas)
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Jan Smith

    Spiced Salmon Kebabs (Tandoori Rawas)

    Indian spices such as cumin, coriander, ajowan and cardamom add exotic flavor to the salmon without adding any additional fat. The cubes of salmon are coated in an herbed yogurt mixture that's typical for tandoori dishes.
  • Citrus Salmon with Watercress Salad
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Quentin Bacon

    Citrus Salmon with Watercress Salad

    This pink and green-hued meal features salmon fillets, grapefruit, cucumber, and watercress.
  • Cavatappi with Salmon and Wilted Fennel
    By: Anne Cain, M.S., R.D., MyRecipes

    Cavatappi with Salmon and Wilted Fennel

    The fennel bulb and fronds are both used in this dish, but save the stalks, too--they'll add anise-like notes to vegetable stock.
  • <p>Smoked Salmon Summer Squash Salad</p>
    By: Anne Cain, M.S., R.D., MyRecipes

    Smoked Salmon Summer Squash Salad

    The salmon comes off the grill juicy yet fragrant with smoke, a contrast to the creamy salad made with grilled and raw squash.
  • Almond-Crusted Salmon
    By: Anne Cain, M.S., R.D., MyRecipes, Randy Mayor; Jan Gautro

    Almond-Crusted Salmon

    Double the heart-healthy benefits of salmon by coating the fillets in almond meal. Almonds are a top source of vitamin E, a powerful antioxidant that helps fight against both heart disease, certain kinds of cancers, and certain eye diseases.
  • Poached Salmon with Creamy Herb Sauce
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Jan Smith

    Poached Salmon with Creamy Herb Sauce

    Poaching is a simple, low-fat cooking method where you simmer the whole piece of food in a flavored liquid. It's a great way to add depths of flavor without adding fat. Here, the salmon is poached in a simple mixture of white wine, lemon, and herbs.
  • Roasted Wild Salmon and Dill
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Roasted Wild Salmon and Dill

    Wild salmon tends to have a stronger flavor and slightly less fat than farm-raised. Because of the assertive flavor of the fish, the only additional ingredients here are olive oil, salt, pepper, and a couple of mild herbs. The peak season for wild salmon is April through October.
  • Salmon Croquettes with Rémoulade
    By: Anne Cain, M.S., R.D., MyRecipes, Becky Luigart-Stayner

    Salmon Croquettes with Rémoulade

    Making croquettes is one of the best ways to use canned salmon, and canned salmon is a great source of calcium because of the soft bones that remain in the fish.
  • Sizzling Salmon-and-Spinach Salad with Soy Vinaigrette
    By: Anne Cain, M.S., R.D., MyRecipes, Randy Mayor; Melanie J. Clarke

    Sizzling Salmon-and-Spinach Salad with Soy Vinaigrette

    If there were a healthy recipe hall of fame, this one would definitely be on the list. In addition to the salmon, it's full of other nutrient-packed foods such as spinach, red bell pepper, corn, bean sprouts, and sesame seeds. It's more than a salad–it's a meal.
  • Grilled Salmon with Garlic, Lemon, and Basil
    By: Anne Cain, M.S., R.D., MyRecipes, Photo: Jan Smith

    Grilled Salmon with Garlic, Lemon, and Basil

    Beautiful and full of flavor, salmon doesn't need much more than a few simple ingredients to make it shine. It's a great fish for grilling because of its firm texture and high fat content. But don't worry–it's the healthy kind of fat.

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