15 Mouthwatering Salmon Recipes for Weight Loss
Salmon is one of the best fish for weight loss. Packed with protein and healthy fats, salmon keeps you feeling full and energized while helping you shed excess pounds. This oily fish is also rich in omega-3 fatty acids, which reduce inflammation and promote heart health.
If you're looking to lose weight, incorporating salmon into your diet is a must. The hard part is figuring out how to prepare salmon so it's flavorful yet still low in calories. To help with your weight loss journey, here are 15 delicious salmon recipes that will satisfy your cravings without sabotaging your progress.
Baked Salmon Recipes
Baking salmon is one of the easiest cooking methods for busy home cooks. You can season salmon fillets with herbs, spices, citrus, honey, and other low-calorie flavor-boosters. Then simply pop the fillets in the oven while you toss together a veggie side dish or salad.
These baked salmon dishes are wholesome, protein-packed meals that will keep you feeling full while melting off pounds.
1. Lemon Herb Baked Salmon
This light recipe has fresh flavors that will make your taste buds sing. Salmon fillets are rubbed with garlic, lemon zest, olive oil, salt, and pepper. Then they're baked until flaky, tender and bursting with zesty lemon herb flavor.
The crisp, bright taste of this four-ingredient salmon recipe will curb cravings for unhealthy fare like fried foods. Serve the salmon with roasted asparagus or a fresh spinach salad for a well-balanced, low-calorie meal.
2. Garlic Parmesan Crusted Salmon
Give your salmon a decadent flair with this garlic parmesan crusted recipe. Salmon fillets are brushed with Dijon mustard and coated with Italian breadcrumbs, Parmesan, paprika, garlic powder, salt, and pepper.
Baking the salmon allows the crust to get crispy and golden brown. The garlicky, cheesy crust takes this salmon over the top, making it a gourmet meal that’s still healthy for weight loss. Serve it with cauliflower rice or zucchini noodles for a low-carb option.
3. Honey Mustard Glazed Salmon
Satisfy your sweet tooth with this luscious honey mustard salmon. Salmon fillets are spread with a mouthwatering honey mustard sauce, then baked until tender and flaky inside with a caramelized, glazed exterior.
The sweet honey and zesty mustard work beautifully together to create a addictive flavor combination that makes this salmon recipe irresistible. The natural sugars in the honey lend sweetness without added calories, keeping this dish waistline-friendly.
Grilled Salmon Recipes
Nothing says summer quite like the smoky, charred flavor of grilled salmon. Firing up the grill adds great flavor while requiring minimal prep work. Brush salmon fillets with oil and seasoning, then slap them on the hot grill for an easy, fuss-free meal.
These grilled salmon recipes are flavored with spice rubs, international sauces, and other low-calorie ways to infuse salmon with tongue-tingling flavor.
4. Cajun Grilled Salmon
Bring some Southern flair to your salmon by grilling it Cajun style. A blackening seasoning blend gives the salmon a bold punch of flavors like smoked paprika, garlic, onion, oregano, thyme, and cayenne pepper.
The salmon gets nicely caramelized on the grill, forming a thin, spice-crusted exterior that crackles as you bite into the succulent fish. Served over dirty rice with fire-roasted salsa, this is one satisfying cajun meal.
5. Teriyaki Grilled Salmon
Teriyaki sauce makes a tasty, Asian-inspired marinade for grilled salmon. The sweet soy sauce caramelizes beautifully on the grill, locking in moisture while creating irresistible char lines on the fish.
Brush the teriyaki glaze on midway through grilling to form a shiny, lacquered coating on the salmon. Brighten up this meal with a cold sesame noodle salad stir-fried with snap peas and red bell pepper.
6. Mediterranean Grilled Salmon
This Mediterranean-style salmon gets topped with a tangy relish called charmoula. Traditional Moroccan charmoula contains parsley, cilantro, lemon juice, garlic, olive oil and spices like cumin and paprika.
The bright, herby relish adds a burst of fresh flavor to the salmon. Grill some lemon slices alongside the salmon to squeeze over the fish for an extra pop of citrus. Serve with couscous salad or roasted veggies for a fresh, light dinner.
Pan-Seared Salmon Recipes
Pan-searing is a quick, easy way to cook salmon with crispy edges and a tender interior. Use a nonstick skillet to brown the salmon on both sides as it cooks through. Then make an easy pan sauce by sautéing aromatics like garlic and shallots in the browned bits left behind.
These pan-seared salmon dishes are brought to the next level with flavorful sauces, spice rubs and other simple mix-ins.
7. Blackened Salmon
Blackening seasoning gives this pan-seared salmon its signature char. A blend of paprika, thyme, oregano, garlic powder, onion powder, cayenne, salt, and pepper adds big flavor fast.
Rub the zesty spice mix onto salmon fillets before searing them in a hot skillet until blackened and caramelized on the outside. The salmon stays nice and moist thanks to the brief, high-heat cooking method. Serve with a cooling dairy-free creole mustard sauce.
8. Sesame Ginger Salmon
This Asian fusion salmon recipe will ignite your taste buds. Salmon fillets are coated in a sticky glaze of soy sauce, rice vinegar, ginger, garlic, and sesame oil.
Once pan-seared, the salmon has a glossy, mouthwatering layer of sweet and salty ginger sesame flavor. For a fun twist, sear bok choy halves in the same skillet for a quick veggie side.
9. Lemon Butter Salmon
Buttery, lemony salmon is a comfort food classic. Salmon fillets are seared in a skillet, then topped with a velvety lemon pan sauce made from butter, lemon juice, garlic, and fresh herbs.
This recipe captures the bright yet rich flavors of classic French techniques. Caperberries and roasted asparagus make elegant additions to this restaurant-worthy salmon dinner.
Salmon Salad Recipes
Salads are a satisfying way to prepare healthy salmon recipes for weight loss. Cool, crunchy veggies and greens tossed with protein-rich salmon provide a well-balanced meal that's nutritious and high in fiber.
These flavorful salmon salad bowls add substance and variety to your salad routine. They provide an easy way to get lean protein, healthy fats, and nutrients into your daily diet.
10. Salmon Avocado Salad
Savor the rich, buttery pairing of salmon and avocado in this nutritious salad. Flaky salmon, creamy avocado, juicy grapefruit and fresh greens are tossed in a citrusy vinaigrette for a mouthwatering flavor contrast.
Topped with toasted almonds, this salad provides a powerful dose of antioxidants and healthy fats that will keep you feeling energized and satisfied. A poached egg turns it into a protein-packed meal.
11. Greek Salmon Salad
This Mediterranean-inspired salad combines salmon with cucumbers, bell peppers, red onion, Kalamata olives, and feta cheese. It's dressed in a tangy vinaigrette infused with lemon juice, red wine vinegar, garlic and oregano.
Bursting with fresh vegetables and bold Greek flavors, this filling salad makes the perfect summer lunch or light dinner. The lean protein from the salmon and feta cheese will help you maintain muscle mass during weight loss.
12. Spinach Salmon Salad
Leafy spinach combined with flaked salmon offers a mouthwatering meal that checks all the nutritional boxes. For extra nutrition and texture, add berries, shredded carrots, snap peas, and roasted beets.
Toss everything in a light dressing made with olive oil, lemon juice, Dijon mustard, and honey. Top with toasted walnuts or pecans for some crunch. This antioxidant-rich salad provides lasting energy, so you'll feel strong during your fitness routine.
Salmon Bowl Recipes
Salmon bowls allow you to build a hearty, satisfying meal in a bowl. Start with a base of grain or greens, then pile on roasted veggies, herbs, avocado and other superfood toppings. Seared or grilled salmon ties everything together for a filling, low-carb dinner.
These versatile salmon bowls make it easy to load up on high-quality protein and nutrients. They provide the right balance of macros for sustained energy, fat burning and muscle building.
13. Salmon Quinoa Bowl
Fluffy quinoa is protein-packed and gluten-free, making it the perfect base for this nutritional power bowl. Top the quinoa with kale, edamame, carrots, bell pepper, and sesame ginger salmon for an extra boost of protein.
Drizzle the whole thing with an Asian sesame dressing for maximum flavor. This bowl delivers lean protein, antioxidants, fiber, healthy fats, and anti-inflammatory compounds to support your health and fitness routine.
14. Salmon Poke Bowl
Originating in Hawaii, poke bowls have taken the mainland by storm. Savory marinated salmon gets cubed and tossed with brown rice, avocado, cucumber, carrots, green onion, and sesame seeds. The flavors are rounded out by spicy mayo and soy sauce.
Easy to customize with your favorite veggies and toppings, poke bowls make healthy, diet-friendly meals in minutes. The combo of whole grains, vegetables, and omega-3 rich salmon will keep you full and energized for hours.
15. Salmon Buddha Bowl
A Buddha bowl is a vegetarian meal of mixed grains, veggies, beans, nuts, seeds, and sauce. Adding salmon turns it into a protein powerhouse.
This bowl starts with quinoa and spinach for fiber, vitamins and minerals. Then it's loaded with roasted broccoli, sweet potatoes, chickpeas, avocado, and honey mustard salmon. The mix of flavors and textures in this nutrient-dense bowl is heavenly.
Discover the Benefits of Salmon for Weight Loss
Now that your mouth is watering for salmon, let's discuss why it's so beneficial for weight management. Salmon is packed with high-quality protein to curb hunger and build lean muscle mass. By preserving and building metabolically-active muscle during weight loss, salmon helps accelerate your metabolism so you burn calories more efficiently.
Salmon is also rich in heart-healthy omega-3 fatty acids. These healthy fats promote fat burning, while fighting inflammation and boosting brain function.
In addition, salmon contains important micronutrients like B vitamins, selenium, potassium, and vitamin D. This nutritional profile supports immune function, energy levels, and overall health as you slim down.
Compared to beef or pork, salmon is significantly lower in saturated fat and calories. A 3-ounce cooked salmon fillet contains just 175 calories and 5 grams of fat, with 1 gram saturated. In contrast, the same amount of cooked beef tenderloin contains 218 calories and 14 grams of fat, with 5 grams saturated.
With its stellar nutritional profile and succulent flavor, salmon is a fantastic addition to any weight loss diet. Follow these delicious, diet-friendly salmon recipes to enjoy satiating, nutritious meals that will shrink your waistline. Just remember to watch your portion sizes, as even healthy foods add up calorically.
So put down the chicken breast and give salmon a try tonight! Your body and taste buds will thank you for it. Let me know if you have any other favorite healthy salmon recipes to recommend!
Frequently Asked Questions About Salmon for Weight Loss
Why is salmon good for weight loss?
Salmon is one of the best fish choices for weight loss because of its stellar nutritional profile. It's packed with satiating protein, boosting metabolism by preserving and building calorie-torching lean muscle mass. Salmon is also rich in omega-3s, which reduce inflammation and promote fat burning. Plus, it's lower in calories and saturated fat than red meats.
Salmon keeps you feeling energized and full for hours, curbing cravings for sugary, fatty, or processed foods. Eating salmon can help accelerate fat loss so you slim down faster.
How much salmon should I eat per week to lose weight?
To experience the weight loss benefits of salmon, aim for two or three 3-4 ounce servings per week. This provides an optimal amount of lean protein and anti-inflammatory omega-3s to support fat burning and muscle building as you drop pounds.
Be sure to vary your protein sources, including skinless poultry, beans, eggs, and plant-based proteins like tofu. But salmon should feature regularly in your diet for maximum weight management results.
What is the healthiest way to cook salmon for weight loss?
The best salmon cooking methods for weight loss are baking, broiling, grilling, and pan searing. These techniques don't require much, if any, added fat. Avoid deep frying salmon or cooking it in high-fat sauces.
Focus on flavoring salmon with fresh herbs, spices, citrus, mustard, or other low-calorie options. Keep an eye on portion sizes too. A serving of cooked salmon should be about 3-4 ounces for weight loss.
Can I eat salmon everyday and still lose weight?
You can eat 3-5 ounces of salmon nearly every day as part of a reduced calorie diet and still lose weight. In fact, regular salmon consumption will aid weight loss due to its stellar nutrition. However, be sure to vary your protein sources to get a diversity of nutrients. And watch your total calorie intake, as even healthy foods can hinder weight loss if overeaten.
Is canned salmon good for weight loss?
Canned salmon is a budget-friendly option that provides the same impressive nutrition profile as fresh salmon. Opt for wild-caught varieties packed in water. Avoid oil-packed or heavily salted options. Use canned salmon in salads, bowls, patties, sandwiches and other easy recipes for nutritious weight loss meals.
What are the best salmon recipes for weight loss?
Some of the best salmon recipes for losing weight include baked salmon with herbs or low-calorie crusts, grilled salmon with spice rubs or tangy relishes, pan seared salmon with flavorful sauces, and salmon salads or bowls. Prepare salmon simply using lower calorie cooking methods and flavor boosters. Avoid deep frying or cooking salmon in high-fat, high-calorie sauces.
Can I eat salmon if I'm on a low-carb or keto diet?
Salmon is a fantastic protein choice as part of low-carb diets like the ketogenic diet. It's naturally low in carbs, providing just trace amounts. A typical 3-4 ounce serving of salmon has zero carbs. So you can enjoy delicious salmon recipes abundantly on low-carb and keto eating plans.
What should I avoid eating with salmon for weight loss?
To maximize the weight loss effects of salmon, avoid pairing it with high calorie sides like mac and cheese, french fries, or creamy Alfredo sauce. Also limit high-carb options like rice or bread. Instead, salmon tastes amazing with veggie sides like roasted Brussels sprouts, broccoli, asparagus, or cauliflower rice.
Is salmon high in mercury? Should I limit my intake?
Salmon tends to be low in mercury since it's smaller and shorter-lived than large predator fish like tuna or swordfish. Farmed salmon has very low mercury levels. So for most people, two to three servings of salmon per week is considered safe. However, pregnant women should cap intake at two 6-ounce servings monthly.
