When it comes to building and maintaining muscle mass, protein intake is crucial. One delicious and nutritious way to increase your protein intake is by incorporating salmon into your diet. Not only is salmon a great source of protein, but it’s also packed with omega-3 fatty acids, which can help reduce inflammation and promote overall health.
In this article, we’ll share 20 mouth-watering high protein salmon recipes that are perfect for fitness enthusiasts and foodies alike. From classic baked salmon dishes to bold and spicy glazes, we’ve got you covered. Whether you’re looking for a quick and easy weeknight dinner or a special occasion meal, these recipes will provide the inspiration you need to get cooking.
Garlic Butter Baked Salmon with Lemon
Elevate your weeknight dinner routine with this flavorful and easy-to-make recipe. Pan-seared salmon fillets smothered in a rich garlic butter sauce and finished with a squeeze of fresh lemon juice will have you hooked from the first bite.
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 or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, mix softened butter, minced garlic, and lemon juice.
5. Spread the garlic butter mixture evenly over each salmon fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
8. Garnish with chopped parsley, if desired.
9. Serve immediately.
Cooking Time: 12-15 minutes
Spicy Sriracha Honey Glazed Salmon
Spicy Sriracha Honey Glazed Salmon Recipe
Elevate your seafood game with this sweet and spicy salmon recipe, featuring a sticky glaze that’s sure to impress. This dish is 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 tsp grated ginger
– 1 tsp garlic powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, Sriracha sauce, soy sauce, brown sugar, grated ginger, and garlic powder.
3. Line a baking sheet with parchment paper or aluminum foil. Place the salmon fillets on the prepared baking sheet.
4. Brush the glaze evenly over each salmon fillet, making sure they’re fully coated.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Crispy Skin Pan-Seared Salmon with Herbs
A flavorful and visually appealing dish that showcases the simplicity of pan-searing salmon, while adding a crispy texture to its skin.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp lemon zest
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Season the salmon fillets with salt, pepper, lemon zest, and garlic.
3. Add olive oil to the preheated skillet and swirl it around.
4. Place the salmon fillets skin-side down in the skillet.
5. Cook for 3-4 minutes or until the skin is crispy and golden brown.
6. Flip the salmon over and cook for an additional 2-3 minutes or until cooked through.
7. Sprinkle with parsley and dill just before serving.
Cooking Time: 8-10 minutes
Teriyaki Salmon with Sesame Seeds
This recipe combines the rich flavors of teriyaki sauce, savory salmon, and nutty sesame seeds to create a dish that’s both easy to make and impressive to serve. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup teriyaki sauce
– 2 tbsp brown sugar
– 1 tsp grated ginger
– 1/4 cup sesame seeds
– 2 tbsp soy sauce
– 2 tbsp vegetable oil
– Green onions and 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 grated ginger.
3. Line a baking sheet with parchment paper. Place salmon fillets on the sheet.
4. Brush teriyaki mixture evenly over the salmon.
5. Sprinkle sesame seeds over the salmon.
6. Drizzle soy sauce and vegetable oil over the salmon.
7. Bake for 12-15 minutes or until cooked through.
8. Garnish with green onions and additional sesame seeds.
Cooking Time: 12-15 minutes
Salmon and Avocado Protein Bowl
Boost your energy with this nutritious bowl packed with protein-rich salmon, creamy avocado, and crunchy quinoa. Perfect for a quick and healthy meal or snack!
Ingredients:
– 1 salmon fillet (6 oz), cooked
– 1 ripe avocado, diced
– 1/2 cup cooked quinoa
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Cook the salmon according to your preference (grilled, baked, or pan-seared).
2. In a small bowl, mix together cooked quinoa and lemon juice.
3. Cut the cooked salmon into bite-sized pieces.
4. Arrange the quinoa mixture at the bottom of a bowl, followed by the salmon pieces and diced avocado on top.
5. Season with salt and pepper to taste.
6. Garnish with chopped cilantro or scallions if desired.
Cooking Time:
– Salmon cooking time: 12-15 minutes
– Quinoa preparation time: 10-12 minutes
Maple Dijon Grilled Salmon
Elevate your grilled salmon game with this sweet and savory recipe that combines the richness of maple syrup with the tanginess of Dijon mustard. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp pure maple syrup
– 1 tbsp Dijon mustard
– 1 tsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together maple syrup and Dijon mustard.
3. Brush both sides of the salmon fillets with the olive oil and season with salt and pepper.
4. Place the salmon on the grill and cook for 4-5 minutes per side, or until cooked through.
5. During the last minute of cooking, brush the maple-Dijon mixture evenly over each fillet.
6. Remove from heat and garnish with chopped parsley, if desired.
Cooking Time: 8-10 minutes
Salmon Patties with Greek Yogurt Sauce
Enjoy a flavorful and healthy treat with this easy-to-make salmon patty recipe, served with a tangy Greek yogurt sauce. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 1 pound fresh or frozen salmon fillet, flaked
– 1/2 cup panko breadcrumbs
– 1 tablespoon lemon juice
– 1 teaspoon Worcestershire sauce
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– Greek yogurt sauce (see below)
Greek Yogurt Sauce:
– 1 cup Greek yogurt
– 1 tablespoon freshly chopped parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill pan over medium heat.
2. In a bowl, mix flaked salmon with panko breadcrumbs, lemon juice, Worcestershire sauce, salt, and pepper.
3. Form into 4-6 patties, depending on desired size.
4. Add olive oil to the preheated skillet and cook patties for 3-4 minutes per side, or until cooked through.
5. Serve with Greek yogurt sauce (mix all ingredients in a bowl and refrigerate until ready).
Cooking Time: 12-15 minutes
Pesto Crusted Salmon with Quinoa
Elevate your dinner game with this flavorful and healthy recipe that combines the richness of pesto with the tenderness of salmon.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup quinoa
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh basil leaves
– 1/4 cup freshly grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F.
2. Cook quinoa according to package instructions.
3. In a food processor, combine garlic, basil, and Parmesan cheese. Process until well combined.
4. Place salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
5. Spread the pesto mixture evenly over each salmon fillet, leaving a 1/2-inch border around the edges.
6. Bake for 12-15 minutes or until cooked through.
7. Serve with quinoa and garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Blackened Salmon with Mango Salsa
Elevate your seafood game with this bold and refreshing recipe that combines the smoky flavors of blackened salmon with the sweet and tangy taste of mango salsa.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup blackening seasoning
– 2 tbsp olive oil
– 1 ripe mango, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp lime juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season salmon fillets with blackening seasoning.
3. Heat olive oil in a large skillet over medium-high heat. Add salmon and cook for 2-3 minutes on each side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, and lime juice in a bowl. Stir to combine.
5. Serve blackened salmon with mango salsa spooned over the top.
Cooking Time: 12-15 minutes
Salmon and Egg White Scramble
A protein-packed breakfast that’s perfect for a busy morning. This recipe combines the omega-rich benefits of salmon with the light, fluffy texture of egg whites.
Ingredients:
– 1/2 cup cooked salmon (cooked or canned)
– 4 large egg whites
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley, dill, or chives for garnish
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 cook, stirring occasionally, until they reach desired doneness (about 5-7 minutes).
4. Add the cooked salmon to the skillet and stir gently to combine.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 10-12 minutes
Smoked Salmon and Cottage Cheese Wrap
A refreshing twist on traditional wraps, this recipe combines the richness of smoked salmon with the creaminess of cottage cheese.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 1/4 cup cottage cheese
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Lettuce leaves (optional)
Instructions:
1. In a small bowl, mix together the smoked salmon, cottage cheese, dill, lemon juice, salt, and pepper until well combined.
2. Lay the tortilla flat and spoon the salmon-cottage cheese mixture onto one half of the tortilla.
3. Fold the other half over the filling to form a half-moon shape.
4. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: 5 minutes
Salmon Stir-Fry with Broccoli and Peppers
This quick and flavorful recipe combines the omega-rich goodness of salmon with the crunch of broccoli and sweetness of peppers. Perfect for a weeknight dinner or a nutritious lunch.
Ingredients:
– 1 lb salmon fillet, skin removed
– 2 cups broccoli florets
– 1 cup sliced bell peppers (any color)
– 2 cloves garlic, minced
– 2 tbsp vegetable oil
– 1 tsp soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tbsp of oil in a large skillet or wok over medium-high heat.
2. Add the salmon and cook for 3-4 minutes per side, until cooked through. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tbsp of oil, broccoli, bell peppers, and garlic. Cook for 3-4 minutes, stirring occasionally, until the vegetables are tender-crisp.
4. Add the soy sauce to the pan and stir to combine with the vegetables.
5. Return the cooked salmon to the pan and stir to coat with the vegetable mixture.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Salmon and Sweet Potato Hash
This recipe combines the rich flavor of salmon with the natural sweetness of sweet potatoes, all wrapped up in a crispy hash. Perfect as a brunch or breakfast option, this dish is sure to please.
Ingredients:
– 1 large sweet potato, peeled and diced
– 2 salmon fillets (6 oz each), skin removed
– 1/4 cup olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss sweet potatoes with 2 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes.
3. Meanwhile, heat remaining 2 tbsp olive oil in a skillet over medium-high. Add salmon fillets and cook for 4-5 minutes per side, or until cooked through.
4. In the same skillet, add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
5. Combine roasted sweet potatoes and cooked onion mixture with the salmon fillets. Toss to combine.
6. Serve warm, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Lemon Pepper Salmon with Asparagus
This recipe combines the bright flavors of lemon and pepper with the rich taste of salmon, all while keeping things light and easy with a side of asparagus. Perfect for a quick and delicious weeknight dinner!
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 2 tbsp black pepper
– 1/4 cup olive oil
– 1 lb fresh asparagus, trimmed
– Salt to taste
Instructions:
1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, whisk together lemon juice and black pepper. Brush the mixture evenly over the salmon.
5. Drizzle olive oil over the asparagus and season with salt. Spread out in a single layer on the baking sheet.
6. Bake for 12-15 minutes or until salmon is cooked through and asparagus is tender.
Cooking Time: 12-15 minutes
Salmon and Spinach Stuffed Mushrooms
Elevate your appetizer game with these decadent stuffed mushrooms featuring succulent salmon, wilted spinach, and a hint of creaminess. Perfect for your next gathering or special occasion.
Ingredients:
– 12 large mushroom caps (such as portobello or cremini)
– 6 oz cooked salmon, flaked
– 1 cup fresh spinach leaves
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tbsp olive oil
– Salt and pepper to taste
– 1 tsp lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean and prepare the mushroom caps.
3. In a bowl, mix together salmon, spinach, garlic, Parmesan cheese, salt, and pepper.
4. Stuff each mushroom cap with the salmon-spinach mixture, dividing it evenly among the mushrooms.
5. Drizzle olive oil over the stuffed mushrooms and sprinkle with lemon juice.
6. Bake for 15-20 minutes or until the mushrooms are tender and filling is heated through.
Cooking Time: 15-20 minutes
High Protein Salmon Salad with Chickpeas
This protein-packed salad combines the omega-rich benefits of salmon with the fiber and texture of chickpeas, making it a nutritious and satisfying meal or snack. With just 15 minutes of prep time, you can enjoy this healthy dish whenever you need a boost.
Ingredients:
– 1 can (6 oz) salmon in water, drained and flaked
– 1 cup cooked chickpeas
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine flaked salmon, chickpeas, mixed greens, and feta cheese (if using).
2. Drizzle with olive oil and lemon juice; season with salt and pepper.
3. Toss to coat evenly.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes (prep) + serving time
Salmon and Lentil Stew
A hearty and nutritious stew that combines the rich flavors of salmon with the comforting warmth of lentils.
Ingredients:
– 1 can black lentils, drained and rinsed
– 2 cups water or vegetable broth
– 1 red bell pepper, diced
– 1 small onion, chopped
– 2 cloves garlic, minced
– 6 oz salmon fillet, skin removed and cut into 1-inch pieces
– 1 tsp dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion, bell pepper, and garlic in a little water until tender.
2. Add the lentils, salmon, thyme, salt, and pepper. Pour in the broth or water.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Salmon Sushi Rolls with Cauliflower Rice
This recipe combines the freshness of salmon with the creaminess of cauliflower rice, all wrapped up in a convenient sushi roll. Perfect for a quick and healthy dinner or lunch.
Ingredients:
– 1 can of salmon (drained and flaked)
– 1 head of cauliflower
– 2 tablespoons of soy sauce
– 1 tablespoon of sesame oil
– 1/4 cup of sushi rice vinegar
– 1/2 cup of water
– Nori sheets (dried seaweed sheets)
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large bowl, combine cooked salmon, soy sauce, sesame oil, and sushi rice vinegar.
4. Add the cauliflower “rice” to the salmon mixture and mix well.
5. Lay a nori sheet flat on a surface. Spread 1/2 cup of the salmon-cauliflower mixture onto the seaweed, leaving a 1-inch border at the top.
6. Roll up the sushi using a bamboo sushi mat or your hands.
7. Repeat with remaining ingredients and serve immediately.
Cooking Time: 15-20 minutes
Salmon and Kale Protein Smoothie
This refreshing smoothie combines the omega-rich benefits of salmon with the earthy goodness of kale, all wrapped up in a creamy protein-packed treat. Perfect for a pre-workout snack or a post-yoga recharge.
Ingredients:
– 1/2 cup frozen wild-caught salmon
– 2 cups curly kale leaves
– 1 scoop vanilla whey protein powder
– 1/2 banana, sliced
– 1 tablespoon almond butter
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add all ingredients to a high-powered blender.
2. Blend on high speed until the mixture is smooth and creamy.
3. Taste and adjust sweetness as desired.
4. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Serves: 1
Salmon and Egg White Omelette
A delicate and protein-packed breakfast or brunch option that combines the richness of smoked salmon with the creaminess of egg whites.
Ingredients:
– 2 large egg whites
– 1/4 cup diced smoked salmon
– 1 tablespoon unsalted butter
– Salt and pepper to taste
– Fresh dill, chopped (optional)
Instructions:
1. In a medium bowl, whisk together the egg whites until frothy.
2. Heat the butter in a small non-stick skillet over medium heat.
3. Pour the egg mixture into the skillet and cook for 2-3 minutes or until the edges start to set.
4. Add the diced smoked salmon to one half of the omelette and sprinkle with salt and pepper to taste.
5. Use a spatula to gently fold the other half of the omelette over the salmon.
6. Cook for an additional 30 seconds to 1 minute or until the eggs are almost set.
7. Slide the omelette out of the skillet onto a plate and garnish with chopped fresh dill if desired.
Cooking Time: 5-7 minutes
Summary
Elevate your protein intake with these mouth-watering high-protein salmon recipes, designed to support muscle growth. From classic baked and grilled options to innovative sushi rolls and smoothies, there’s something for every taste bud. Enjoy flavorful combinations like garlic butter and lemon, spicy sriracha honey glaze, and teriyaki sesame seeds, or try a protein-packed bowl with avocado and quinoa. Whether you’re looking for a quick breakfast scramble or a satisfying dinner wrap, these recipes are sure to satisfy your cravings while fueling your fitness goals.
