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    Recipes: Let’s Talk Salmon

    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 fruit7-13-2014

    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

    9-1-2011 (1)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 peaches8-15-2011
    • 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

    6-15-2011Ingredients

    • 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

    Ingredients2015-8-2

    • 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.2 1 newsletter
    • 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

    june15_2010Instructions

    • 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!

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