Are you looking to fuel your muscle growth with delicious and nutritious meals? Look no further than salmon! Packed with 20 grams of protein per serving, salmon is a lean protein powerhouse that can help support muscle development. But what makes it even more appealing is the endless array of flavor combinations and cooking methods you can use to prepare this versatile fish.
In this article, we’re excited to share 20 mouthwatering high-protein salmon recipes that are sure to satisfy your cravings while providing a boost to your fitness goals. From classic baked and grilled dishes to international-inspired stir-fries and curries, these recipes showcase the incredible versatility of salmon. Whether you’re a seasoned chef or a culinary newbie, you’ll find inspiration in this collection of protein-packed salmon recipes.
Garlic Butter Baked Salmon with Lemon
This recipe combines the rich flavors of garlic butter and lemon to create a moist and flavorful baked salmon dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 2 lemons, juiced
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, mix together softened butter, minced garlic, lemon juice, salt, and pepper.
4. Place the salmon fillets on the prepared baking sheet.
5. Spread the garlic butter mixture evenly over each salmon fillet.
6. Bake for 12-15 minutes or until cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Spicy Maple Glazed Salmon with Quinoa
This sweet and spicy dish combines the flavors of maple syrup, soy sauce, and chili flakes to create a glaze that perfectly complements the richness of salmon. Serve it over quinoa for a nutritious and delicious meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup maple syrup
– 2 tbsp soy sauce
– 1 tsp chili flakes
– 1 tsp olive oil
– 1 cup cooked quinoa
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together maple syrup, soy sauce, and chili flakes.
3. Line a baking sheet with parchment paper and place the salmon fillets.
4. Brush the glaze evenly over the salmon, making sure each piece is coated.
5. Drizzle olive oil over the quinoa and season with salt and pepper to taste.
6. Bake the salmon for 12-15 minutes or until cooked through.
7. Serve the glazed salmon over the quinoa.
Cooking Time: 12-15 minutes
Teriyaki Salmon with Sesame Green Beans
Elevate your dinner game with this easy-to-make and flavorful recipe, combining the sweetness of teriyaki sauce with the crunch of sesame green beans.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup teriyaki sauce
– 1/4 cup brown sugar
– 2 tbsp soy sauce
– 2 tbsp olive oil
– 2 cups fresh green beans, trimmed
– 1 tsp sesame oil
– Sesame seeds for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce, brown sugar, and soy sauce.
3. Place salmon fillets in a shallow baking dish and brush with the teriyaki mixture.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, heat olive oil in a large skillet over medium-high heat.
6. Add green beans and cook for 3-4 minutes or until tender but still crisp.
7. Stir in sesame oil and season with salt to taste.
8. Garnish with sesame seeds and serve alongside the teriyaki salmon.
Cooking Time: 20-25 minutes
Pesto Crusted Salmon with Roasted Vegetables
Elevate your dinner game with this flavorful and nutritious recipe that combines the richness of salmon with the brightness of pesto and the earthiness of roasted vegetables.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup pesto
– 2 tbsp olive oil
– Salt and pepper, to taste
– 1 large zucchini, sliced
– 1 large bell pepper, sliced
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon and season with salt and pepper.
5. Spread the pesto evenly over each salmon fillet, leaving a 1/2 inch border around the edges.
6. Roast in the preheated oven for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
7. Toss the zucchini and bell pepper with olive oil, salt, and pepper on a separate baking sheet. Roast for 20-25 minutes or until tender.
8. Serve the salmon with roasted vegetables and enjoy!
Cooking Time: 25-30 minutes
Blackened Salmon with Avocado Salsa
This recipe combines the bold flavors of blackened salmon with a creamy and refreshing avocado salsa, perfect for a quick and impressive dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp blackening seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– 1/4 tsp cayenne pepper
– Salt and pepper to taste
– Avocado Salsa ingredients:
+ 3 ripe avocados, diced
+ 1 lime, juiced
+ 1/2 red onion, finely chopped
+ 1 jalapeño pepper, seeded and finely chopped
+ 1 tsp cilantro, chopped
+ Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together blackening seasoning, paprika, garlic powder, and cayenne pepper.
3. Season salmon fillets with the spice mixture, salt, and pepper.
4. Heat a skillet over medium-high heat. Add salmon fillets and cook for 2-3 minutes on each side, or until cooked through.
5. Meanwhile, combine avocado salsa ingredients in a bowl and mix well.
6. Serve blackened salmon with avocado salsa spooned on top.
Cooking Time: 12-15 minutes
Honey Sriracha Glazed Salmon with Brown Rice
Sweet and spicy, this Honey Sriracha Glazed Salmon with Brown Rice is a flavorful and nutritious meal that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup honey
– 2 tbsp sriracha sauce
– 2 tbsp soy sauce
– 2 tbsp brown sugar
– 2 tbsp rice vinegar
– 1 tsp grated ginger
– 1/4 cup brown rice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, sriracha sauce, soy sauce, brown sugar, rice vinegar, and ginger.
3. Place the salmon fillets in a shallow baking dish and brush the glaze evenly over both sides of the fish.
4. Bake for 12-15 minutes or until cooked through.
5. Cook brown rice according to package instructions.
6. Serve the glazed salmon with steamed brown rice.
Cooking Time: 20-25 minutes
Salmon and Asparagus Foil Packets
Salmon and Asparagus Foil Packets: A Quick and Delicious Meal
These flavorful packets are perfect for a weeknight dinner or a special occasion. Fresh salmon, asparagus, and lemon come together to create a dish that’s both healthy and impressive.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 lemons, sliced
– 2 tbsp olive oil
– Salt and pepper to taste
– 4 pieces of heavy-duty aluminum foil (about 12 inches square)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut a piece of foil into a square shape.
3. Place a salmon fillet in the center of each foil square, leaving a 1-inch border around it.
4. Add 2-3 asparagus spears on top of the salmon, followed by a lemon slice.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Fold the foil over the ingredients, making sure to seal the edges tightly.
7. Place the packets on a baking sheet and bake for 12-15 minutes or until the salmon is cooked through.
Cooking Time: 12-15 minutes
Cajun Grilled Salmon with Sweet Potato Mash
Experience the bold flavors of Louisiana with this spicy and savory dish, perfect for a quick weeknight dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup Cajun seasoning
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 lemon, cut into wedges
– Salt and pepper to taste
– Sweet Potato Mash:
+ 2 large sweet potatoes, peeled and cubed
+ 1/4 cup brown sugar
+ 1/4 cup heavy cream
+ 1 tsp vanilla extract
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together Cajun seasoning, olive oil, garlic, salt, and pepper.
3. Brush the mixture onto both sides of the salmon fillets.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. While salmon cooks, boil sweet potatoes in salted water until tender. Drain and mash with brown sugar, heavy cream, and vanilla extract.
6. Serve grilled salmon with sweet potato mash and a squeeze of lemon.
Cooking Time: 15-20 minutes
Salmon and Spinach Stuffed Sweet Potatoes
This recipe combines the natural sweetness of sweet potatoes with the richness of salmon, spinach, and creamy goat cheese. The result is a flavorful and nutritious dish perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 large sweet potatoes
– 1/2 pound cooked salmon, flaked
– 1 cup fresh spinach leaves
– 1/4 cup crumbled goat cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until tender.
3. Meanwhile, mix cooked salmon, spinach, and goat cheese in a bowl.
4. Scoop out the flesh of each sweet potato, leaving about 1/4 inch of flesh on the skin.
5. Stuff each sweet potato with the salmon mixture and drizzle with olive oil.
6. Season with salt and pepper to taste.
7. Serve immediately and enjoy!
Cooking Time: 45-50 minutes (sweet potatoes), 10-15 minutes (assembly)
Lemon Dill Salmon with Couscous
Brighten up your mealtime with this refreshing and flavorful dish, perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup freshly chopped dill
– 2 lemons, juiced (about 2 tbsp)
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 cup couscous
– 2 cups water
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together lemon juice, olive oil, garlic powder, salt, and pepper.
5. Brush the mixture evenly over the salmon fillets.
6. Sprinkle chopped dill over the top of each fillet.
7. Bake for 12-15 minutes or until cooked through.
8. Cook couscous according to package instructions using 2 cups of water.
9. Serve salmon on top of couscous and enjoy!
Cooking Time: 15-20 minutes
Salmon and Broccoli Stir-Fry with Almonds
This flavorful and nutritious stir-fry is a great way to get your daily dose of omega-3s, vitamins, and minerals. The combination of tender salmon, crunchy broccoli, and toasted almonds makes for a satisfying meal that’s ready in no time.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cups broccoli florets
– 1/2 cup sliced almonds
– 2 tbsp vegetable oil
– 1 tsp grated ginger
– 1 tsp soy sauce
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the salmon fillets.
3. Bake for 12-15 minutes or until cooked through.
4. In a large skillet, heat 1 tbsp of oil over medium-high heat.
5. Add the broccoli and cook for 3-4 minutes or until tender.
6. Stir in ginger and soy sauce.
7. Remove the salmon from the oven and flake into bite-sized pieces.
8. Add the cooked salmon to the skillet with broccoli and stir-fry for 1 minute.
9. Sprinkle almonds on top and serve immediately.
Cooking Time: 20-25 minutes
Smoked Salmon and Avocado Protein Bowl
This protein-packed bowl combines the rich flavors of smoked salmon with creamy avocado, nutritious quinoa, and fresh herbs for a healthy and satisfying meal.
Ingredients:
– 1/2 cup cooked quinoa
– 6 oz smoked salmon, flaked
– 1 ripe avocado, diced
– 1/4 cup cherry tomatoes, halved
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Fresh dill or parsley, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate pan, heat the olive oil over medium heat. Add the smoked salmon and cook for 1-2 minutes, until warmed through.
3. In a large bowl, combine cooked quinoa, flaked salmon, diced avocado, and cherry tomatoes.
4. Squeeze lemon juice over the top and season with salt and pepper to taste.
5. Garnish with chopped fresh herbs, if desired.
Cooking Time: 10-12 minutes
Salmon Patties with Greek Yogurt Sauce
Experience the perfect blend of flavor and healthiness with these salmon patties, served with a refreshing Greek yogurt sauce. This recipe is quick, easy, and packed with omega-3 rich salmon.
Ingredients:
– 1 pound salmon fillet, flaked
– 1/2 cup panko breadcrumbs
– 1 egg, lightly beaten
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Greek yogurt sauce (see below)
– Cooking spray or oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mix together salmon, panko breadcrumbs, egg, lemon juice, Dijon mustard, salt, and pepper.
3. Form into 4-6 patties, depending on desired size.
4. Cook the patties for 3-4 minutes per side, or until cooked through.
5. Serve with Greek yogurt sauce (see below).
Greek Yogurt Sauce:
– 1 cup Greek yogurt
– 2 tablespoons lemon juice
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Mix all ingredients together in a bowl. Refrigerate for at least 30 minutes before serving.
Salmon and Kale Salad with Tahini Dressing
This refreshing salad combines the rich flavor of grilled salmon with the nutty goodness of tahini dressing, all on top of a bed of crispy kale. A perfect blend of healthy fats and protein for a satisfying meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cups curly kale, stems removed and discarded
– 1/4 cup tahini
– 2 tbsp freshly squeezed lemon juice
– 1 tsp garlic powder
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season salmon fillets with salt, pepper, and garlic powder.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. Meanwhile, massage kale leaves with a pinch of salt and lemon juice to tenderize.
5. In a blender, combine tahini, lemon juice, and a pinch of salt and blend until smooth.
6. Assemble the salad by placing grilled salmon on top of kale, drizzle with tahini dressing, and garnish with parsley.
Cooking Time: 15-20 minutes
Grilled Salmon with Mango Salsa
Enjoy the sweet and savory combination of grilled salmon and fresh mango salsa.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 ripe mango, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, lime juice, and olive oil in a bowl.
5. Stir gently to combine.
6. Serve grilled salmon with mango salsa spooned over the top. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 12-15 minutes
Salmon and Chickpea Curry
This flavorful curry combines the richness of salmon with the creaminess of chickpeas, perfect for a quick and satisfying dinner.
Ingredients:
– 1 can of coconut milk
– 1/2 cup of cooked chickpeas
– 1/2 pound of salmon fillet, skin removed
– 2 medium-sized onions, diced
– 2 cloves of garlic, minced
– 1 tablespoon of curry powder
– 1 teaspoon of ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pan, heat 1 tablespoon of oil over medium heat.
2. Add the onions and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the curry powder and cumin; cook for 1 minute, stirring constantly.
5. Add the coconut milk and bring to a simmer.
6. Add the chickpeas and salmon; stir gently to combine.
7. Reduce heat to low and let it cook for 10-12 minutes or until the salmon is cooked through.
8. Season with salt and pepper to taste.
9. Garnish with cilantro leaves, if desired.
10. Serve hot over rice or with naan bread.
Cooking Time: 15-17 minutes
Salmon and Egg White Scramble
Start your day with a protein-packed breakfast that’s both healthy and delicious. This recipe combines the omega-3 rich salmon with egg whites for a lean and mean morning meal.
Ingredients:
– 4 oz cooked salmon, flaked
– 2 egg whites
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg whites and scramble until they’re just set, about 2-3 minutes.
4. Add the flaked salmon to the eggs and stir gently to combine.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley or dill if desired.
Cooking Time: 10 minutes
Salmon and Quinoa Power Bowl
A nutritious and flavorful bowl filled with roasted salmon, quinoa, roasted vegetables, and a tangy tahini sauce, perfect for a quick and healthy meal.
Ingredients:
– 1 lb salmon fillet, skin removed
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– 2 tbsp tahini
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss sweet potato, red bell pepper, and red onion with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. Season salmon fillet with salt and pepper. Roast in the oven for 12-15 minutes or until cooked through.
5. In a small bowl, whisk together tahini and lemon juice. Season with salt and pepper to taste.
6. Assemble the power bowls by dividing cooked quinoa, roasted vegetables, and salmon among four bowls. Drizzle with tahini sauce.
Cooking Time: 45-50 minutes
Salmon and Lentil Stew
This hearty stew combines the rich flavor of salmon with the comforting warmth of lentils, perfect for a cozy dinner.
Ingredients:
– 1 can of diced tomatoes (14.5 oz)
– 1 cup of brown or green lentils, rinsed and drained
– 2 cups of water or vegetable broth
– 1/4 cup of olive oil
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 teaspoon of dried thyme
– Salt and pepper, to taste
– 6 oz of salmon fillet, cut into 1-inch pieces
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the lentils, diced tomatoes, water or broth, thyme, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
6. Add the salmon pieces to the pot and cook for an additional 10-15 minutes, or until cooked through.
Cooking Time: Approximately 45-60 minutes
Salmon and Edamame Sushi Rolls
Experience the harmonious combination of flavors and textures with this simple recipe that combines the richness of salmon with the sweetness of edamame.
Ingredients:
– 1/2 cup cooked Japanese rice
– 1/4 cup water
– 1/2 avocado, sliced
– 1/2 cup salmon sashimi-grade fillet, sliced
– 1/2 cup cooked edamame, shelled and chopped
– 1 sheet of nori seaweed
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Cut the avocado into thin slices.
3. Lay a sheet of nori seaweed flat on a surface. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
4. Place two slices of salmon in the middle of the rice, followed by one slice of avocado and a handful of edamame.
5. Roll the sushi using a bamboo mat or a clean tea towel, applying gentle pressure to form a compact roll.
6. Slice into individual pieces and serve.
Cooking Time: 10-15 minutes (including rice preparation)
Summary
Get ready to fuel your muscles with these 20 high-protein salmon recipes! From classic baked salmon to spicy glazed and savory curries, there’s something for every taste. Try garlic butter baked salmon with lemon, teriyaki salmon with sesame green beans, or blackened salmon with avocado salsa. These protein-packed dishes are perfect for muscle growth and can be easily customized to suit your dietary needs. With a variety of cooking methods and flavors, you’ll never get bored with these delicious and nutritious recipes.