Because it contains omega-3 fatty acids, you can protect your heart by eating salmon just twice a week.
- Photo: Beau Gustafson; Styling: Rose Nguyen
Heart-Healthy SalmonSalmon 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 ChoyBok 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.
Smoked Salmon, Barbecue University-StyleThis 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 ArugulaOne serving of this tasty fresh fish salad packs in a full day's worth of omega-3 fatty acids.
Spice-Roasted SalmonGaram 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 MintThis 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.
Baked Salmon with Tarragon-Glazed CucumberCooked 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 SpreadSmoked 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 CouscousYou 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 BurgersGet 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.
Gingered Salmon Over Black Rice with Bok ChoyPink-fleshed salmon is beautifully contrasted by black Japonica rice in this healthy dinner for two.
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 SaladThis pink and green-hued meal features salmon fillets, grapefruit, cucumber, and watercress.
Cavatappi with Salmon and Wilted FennelThe fennel bulb and fronds are both used in this dish, but save the stalks, too--they'll add anise-like notes to vegetable stock.
Smoked Salmon Summer Squash SaladThe salmon comes off the grill juicy yet fragrant with smoke, a contrast to the creamy salad made with grilled and raw squash.
Almond-Crusted SalmonDouble 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 SaucePoaching 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.
Salmon Croquettes with Dill SauceBack in the day, salmon croquettes usually meant rich bindings and fillers (eggs, flour, cracker crumbs) to hold them together. And they were typically fried in an inch of bacon grease. In my house, the binder is egg only, and the patties are pan-seared in a little olive oil.
Salmon with Lime-Hoisin Glaze with Crunchy Bok Choy SlawYou'll love this dish for the sweet, sticky caramelized crust and crispy skin. The broiler will get you there in only 20 minutes.
Roasted Wild Salmon and DillWild 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 RémouladeMaking 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 VinaigretteIf 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 BasilBeautiful 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.