Today we’re going to talk about salmon.
Salmon is a great source of nutritional value and packed full of great health benefits. How can one fish be so good for you? Let’s take a look.
Omega-3 is a fatty acid that has loads of health benefits. It reduces inflammation in the body, meaning it can actually help with asthma (which can help with those intense Fit Body Boot Camp workouts). On top of that, Omega-3 can help with depression, which means you’ll feel more motivated to get out and do the activities you want to do.
Salmon also holds quite a bit of protein and amino acids, both of which provide energy for workouts that your muscles can “burn” so you don’t tire out too quickly. There are also bioactive protein molecules found in the fish, which supports joint cartilage, controls inflammation in the digestive tract and assists with insulin effectiveness.
So, now that we know a little more about salmon, let’s look at some recipes for all three meals, breakfast, lunch and dinner that utilize this protein-packed fish.
BREAKFAST
Smoked Salmon Omelet
This is a delicious breakfast that makes a great start to the day.
Prep time: 10 minutes
Serve with: wheat toast and fresh fruit
Ingredients
- 1 cup egg whites
- ¼ cup nonfat cream cheese, softened
- 2 oz. smoked salmon
- Garlic salt and pepper
Instructions
- Whisk together the egg whites, cream cheese, garlic salt and pepper. Coat a nonstick skillet with cooking spray and place over medium heat. Gently push the egg whites towards the center as they cook.
- When the eggs are almost set, place the salmon on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.
Nutritional Facts
Servings: 2
Calories: 124
Fat: 1.8g
Carbohydrates: 2.5g
Protein: 22.65g
Salmon and Broccoli Scramble
The combination of eggs, salmon and broccoli will get you going and keep you going all day long.
Prep time: 10 minutes
Serve with: avocado and fresh fruit
Ingredients
- 1 teaspoon olive oil
- 1 cup fresh broccoli, cut into small pieces
- 5 egg whites
- 8 oz. grilled or smoke salmon, separated into small pieces
- Dash of salt and pepper
Instructions
- Combine all ingredients in a pan and let cook until egg whites are cooked and broccoli is warm.
Nutritional Facts
Servings: 2
Calories: 225
Fat: 7g
Sodium: 557 mg
Carbohydrates: 6.5g
Fiber: 1g
Protein: 33g
LUNCH
Grilled Salmon and Peach Salad
Salmon, packed with protein and omega-3, combined with mixed greens, create a great and healthy meal to keep you going as you hit the peak of your day.
Prep time: 5 minutes
Ingredients
- 2 cups mixed greens
- ¼ cup grilled peaches
- 1 tablespoon blue cheese crumbles
- 1 tablespoon dried cranberries
- 1 tablespoon light salad dressing
- 7 oz. grilled salmon
Instructions
- Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.
Nutritional Facts
Servings: 1
Calories: 365
Fat: 14.5g
Sodium: 404mg
Carbohydrate: 15g
Fiber: 2g
Protein: 39.7g
Smoked Salmon Wrap
This can be made gluten-free using wheat-free tortillas if you’re looking for an alternative meal option.
Prep time: 5 minutes
Ingredients
- 1 sprouted grain tortilla
- 1 tablespoon low fat cream cheese
- 4 oz. smoked salmon
- ½ cup arugula
- Dash of salt and pepper
Instructions
- Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.
- Roll the tortilla and slice in half.
Nutritional Facts
Servings: 2
Calories: 175
Fat: 6g
Carbohydrates: 12.5g
Fiber: 3g
Protein: 16.5g
DINNER
Easy Baked Salmon
Plain Greek yogurt is delicious and combines wonderfully with salmon to make a great end-of-day meal.
Prep time: 1 hour
Serve with: fresh greens
Ingredients
- 1/2 cup plain Greek yogurt
- 1 lime, juiced
- 3 garlic cloves, minced
- 1 & 1/2 teaspoons ground coriander
- 1 & 1/2 teaspoons ground cumin
- 4 (3 oz.) salmon fillet
Instructions
- Preheat oven to 375 degrees F or 190 degrees C. Coat a baking pan with nonstick spray and set aside.
- In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
- Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
- Serve the salmon on a bed of kale with a dollop of the reserved yogurt.
Nutritional Facts
Servings: 4
Calories: 172
Fat: 6.9g
Sodium: 62mg
Carbohydrates: 1g
Fiber: 0g
Protein: 24.6g
Easy Teriyaki Salmon
Teriyaki never tasted so good as it did on these salmon steaks.
Prep time: 1 hour 45 minutes
Serve with: brown rice and steamed vegetables
Ingredients
- 1 tablespoon sesame oil
- ¼ cup lemon juice
- ¼ cup soy sauce
- 1 teaspoon ground mustard
- 1 teaspoon ground ginger
- ¼ teaspoon garlic powder
- 4 (6 oz.) salmon steaks
Instructions
- In a large re-sealable plastic bag combine the first six ingredients; mix well.
- Set aside ½ cup of marinade and refrigerate.
- Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
- Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.
Nutritional Facts
Servings: 4
Calories: 392
Fat: 19g
Carbohydrates: 2.6g
Fiber: .2g
Protein: 38g
Sweet and Tangy Salmon
Sweet AND tangy is just the way you should end your day.
Prep time: 1 hour 30 minutes
Ingredients
- 1 fillet of fresh salmon
- 1 cup lite soy sauce
- 2 tablespoons fresh minced ginger
- ½ cup agave nectar or honey
Instructions
- Combine soy sauce, ginger and agave nectar. Place the salmon in a pan and cover with the soy marinade for 1 hour in the fridge.
- Prepare your grill. If desired, soak a cedar plank to barbecue the salmon on.
- Grill over medium heat until cooked through and flaky.
Nutritional Facts
Servings: 2
Calories: 300
Fat: 12g
Carbohydrates: 8g
Fiber: .5g
Protein: 40g
America has many great salmon fishing spots, but Alaska is probably the most well known area. If you’re in Alaska, we have two great locations in Anchorage and Fairbanks for you to check out!
