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Healthy Salmon Recipes

fresh salmon seafood - CTThe start of the new year means a recommitment to eat well for many people. No one wants to sacrifice taste for nutrition. That’s why we’ve rounded up our favorite healthy salmon recipes and side dishes. Salmon is a rich source of heart-healthy omega 3 fatty acids, lean protein, and antioxidants. You won’t be tempted to ditch your new year’s resolution when you try these delicious recipes!

Tips for Cooking Salmon

One of the secrets to making restaurant-quality seafood is where you get it. Local seafood markets, like City Fish Market, offer the best quality salmon. The fish experts at the counter can help you select the perfect salmon steaks and fillets for your dinner.

The scariest thing about cooking salmon, if you haven’t before, is the color. Unlike beef, salmon still has a rich color when it’s finished cooking. There are two ways to check if it’s is done:

  1. Use a cooking thermometer. Once it reaches 140 ° F, you can pull it out and let it rest for 5 minutes. Then test it again to ensure it has reached 145 ° F. (Just like steak, it will continue cooking when it’s fresh out of the oven.)
  2. If you don’t have a thermometer, you can test the salmon with a fork. Spear the middle of the thickest part of the salmon with the fork. If it flakes when you pull the fork out, it’s ready! If it still looks a little translucent, let it cook for a minute or two longer.

Baked Brussel Sprouts & BBQ Salmon

This recipe combines two nutrient-packed foods into one tasty meal.

Ingredients

2 Tbsp. brown sugar or maple sugar

1 tsp. onion powder

1 tsp. smoked paprika

1 tsp. garlic powder

1 1/4 lb. Brussels sprouts

2 Tbsp. olive oil, divided

1/4 tsp. salt

1/4 tsp. pepper

1 side of salmon (approx. 3 1/2 lbs)

Chopped walnuts (optional)

Directions

  1. Preheat the oven to 450°F.
  2. Cover two large baking sheets with foil.
  3. Rinse the Brussel sprouts, trim them and cut them in half. Toss with a tablespoon of olive oil and dust with salt and pepper. Spread on one baking sheet.
  4. Roast the sprouts for 5 minutes while you prepare the salmon.
  5. Mix together a tablespoon of olive oil, brown sugar/maple syrup, garlic, onion powder, and paprika in a small bowl.
  6. Pat down the salmon with a paper towel. Then slice it into 10 equal-sized pieces. Place on the second baking sheet with the skin side down.
  7. Brush the salmon with the spice mixture and sprinkle with salt.
  8. Place in the oven and roast for about 15 minutes or until it flakes.
  9. Turn over the sprouts. Roast for another 5 minutes or until tender.
  10. Serve the salmon with a side of Brussel sprouts topped with chopped walnuts (if desired).

Spicy Salmon with Tangy Coleslaw

Nothing beats the contrast of a tender spicy salmon fillet with tangy coleslaw. 

Ingredients

1 1/2 tsp. chipotle chili powder

1 Tbsp. brown sugar (optional)

1 medium lime zest

1 Tbsp. lime juice

1 1/2 tsp. kosher salt

1 Tbsp. melted unsalted butter or olive oil

3 Tbsp. chopped fresh cilantro

4 salmon fillets, skin-on (approx. 5 oz. each)

1/2 small head red cabbage, very thinly sliced

1/2 c. packed fresh cilantro leaves

3 green onions, thinly sliced

1/4 c. white balsamic vinegar

Instructions

  1. Preheat the oven to 375°F. Pull out a large baking sheet. Tear off a piece of foil large enough to wrap the salmon and seal on the sides.
  2. Pat the salmon dry with a paper towel and leave out to rest as you prepare the marinade.
  3. Zest the lime. Then mix it with the chipotle chile powder, brown sugar, and salt.
  4. Mix together melted butter or olive oil and lime juice. Then brush onto the salmon.
  5. Sprinkle and then rub in the chipotle seasoning mixture.
  6. Set the salmon on the foil, on top of the baking sheet, and wrap the foil over it. Fold the edges to make a sealed packet.
  7. Place the baking sheet in the oven and cook for 12 to 18 minutes. (Until the salmon is cooked all the way through and flakes.)
  8. In a large bowl, toss the cabbage, cilantro, green onions, balsamic, and 1/4 teaspoon salt. Let sit.
  9. Once the salmon is done, serve it on top of a serving of coleslaw.

Garlic Salmon with Green Beans and Tomatoes

This meal is light, filling and full of flavor.

Ingredients

4 Tbsp. unsalted butter softened

4 large cloves garlic, chopped

1 large lemon zest

1/4 c. lemon juice

1/4 c. chopped fresh parsley, divided

1/2 tsp. freshly ground black pepper, divided

4 salmon fillets, skin-on (approx. 5 oz. each)

1 lb. fresh green beans, trimmed

2 pints cherry tomatoes or grape tomatoes, whole

1 Tbsp. extra-virgin olive oil

1/2 tsp. kosher salt

Additional lemon slices (optional)

Instructions

  1. Preheat oven to 400°F. (Make sure a rack is in the middle.)
  2. Cover a baking sheet with foil and place the salmon fillets in the center of it with the skin down.
  3. Create a paste by mixing together the butter, 2 tablespoons of parsley, garlic, lemon zest and ¼ teaspoon black pepper. Rub onto the salmon fillets.
  4. Toss the green beans and tomatoes with olive oil, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper in a large bowl. Then pour onto the baking sheet around the salmon.
  5. Squeeze or drizzle lemon juice on top of both.
  6. Place in the oven and bake for 15 to 20 minutes. (Until the salmon is cooked all the way through and flakes.)
  7. Serve with remaining parsley sprinkled on top.

Zesty-Ginger Glazed Salmon with Peppers

This zesty Asian glaze perfectly complements the sweet flavors of the salmon and peppers.

Ingredients

buy fresh seafood & fish in Connecticut3 Tbsp. low-sodium soy sauce

1 Tbsp. rice vinegar

2 cloves garlic, minced

2 tsp. fresh ginger, grated

1 Tbsp. honey

1/2 tsp. garlic-chili paste or sriracha

2 large red or yellow bell peppers, seeded and thinly sliced

1 medium red onion, thinly sliced

2 Tbsp. toasted sesame oil, divided

4 fillets salmon, skin on (approx. 5 oz. each)

3 c. cooked brown rice

2 teaspoons extra-virgin olive oil

Chives, chopped (optional)

Toasted sesame seeds (optional)

Directions

  1. Preheat oven to 425°F. Place foil on a large baking sheet. Pull out a second baking sheet and place in the oven to heat up.
  2. Toss peppers, onion and 1 tablespoon of sesame oil in a large bowl. Pour onto the baking sheet and sprinkle with salt.
  3. Place pan in the oven and roast for 20 minutes. Then remove from heat.
  4. Mix together the rice vinegar, soy sauce, garlic, and ginger in a small saucepan over medium-high. Bring to a simmer then remove from heat and add the chili paste and honey. Reserve half of it.
  5. Pull out the heated pan. Coat with a light dusting of cooking spray or olive oil. Place the salmon on it with the skin side up. Brush the sauce onto the salmon evenly.
  6. Place in the oven and roast for 3 minutes or until nicely seared. Flip the salmon over so that the skin side is down. Brush with the remaining sauce. Roast for another 6 minutes. Remove from heat and let rest until the temperature rises to 145 ° F.
  7. Serve glazed salmon over brown rice with a side of roasted peppers. Sprinkle chives and toasted sesame seeds on top.

What are your favorite healthy seafood dishes and sides? Let us know in the comments! Drop by our location to pick up the highest quality salmon in Connecticut!