Ahoy Matey! 10 Reasons To Eat More Salmon & 10 Awesome Recipe Ideas
Are You Eating Enough Salmon?
Seafood lovers, rejoice! There are tons of compelling reasons to eat more salmon, one of the ocean's greatest treasures. It's a nutrient powerhouse packed with omega-3s, antioxidants, vitamins, lean protein, and heart-healthy fats. Whether you love it grilled, baked, or tossed into a fresh poke bowl, salmon is endlessly versatile and downright delicious. Here are 10 reasons to eat more of it, along with 10 mouthwatering recipe ideas.
1. Supports Heart Health
Salmon is rich in omega-3 fatty acids, which help lower bad (LDL) cholesterol and replace it with good cholesterol (HDL), lower blood pressure, and reduce inflammation. All of this protects your heart and arteries from disease.
2. Great Source of Protein
One three-ounce serving of salmon contains around 22 grams of high-quality protein. The type of protein is also lean, meaning it's low in saturated fats.
3. Fights Inflammation
Salmon is anti-inflammatory mainly thanks to its omega-3 content, which inhibits the production of chemicals that trigger inflammation. This can help relieve symptoms of certain conditions caused by chronic inflammation, like arthritis.
4. Enhances Eye Health
Salmon is beneficial for the eyes due to its high omega-3 fatty acid content. Omega-3s enhance lubrication in the eyes, support retinal health, and reduce the risk of cataracts and other age-related diseases that target the eyes.
5. Promotes Glowy Skin
Omega-3 fatty acids in salmon help the skin stay hydrated and promote the production of collagen. It also contains antioxidants, which protect against sun damage, and protein, which aids in skin cell regeneration.
6. Supports The Brain
The benefits of salmon go beyond the body; it enhances cognition, too. The omega-3 fatty acids found in salmon play a role in the production of brain cells, and B vitamins boost your cognitive performance.
7. Enhances Your Metabolism
Salmon can give your metabolism a boost by providing you with plenty of high-quality protein, which requires more calories to digest. It also helps you feel full for longer, and omega-3s may reduce belly fat.
8. May Reduce Depression Symptoms
Omega-3s in salmon reduce inflammation in the brain and support the function of mood-regulating neurotransmitters. It also contains vitamin D, which boosts serotonin production.
9. Strengthens Bones
Salmon strengthens bones with its vitamin D, calcium, and phosphorus content. Canned salmon has significantly more calcium than fresh because it contains the small, soft, edible bones.
10. Versatile & Simple to Cook
In addition to being a powerhouse of nutrients, salmon is incredibly simple to cook. It's also fairly neutral in flavor and lends itself well to a variety of applications.
Stefan Schauberger on Unsplash
Now that we've talked about the health benefits of salmon, let's cover some of our favorite healthy recipe ideas.
1. Grilled Salmon With Lemon
One of the simplest and healthiest ways of cooking salmon is to simply grill it in the oven with some olive oil, salt and pepper, lemon, and dill. It only takes about 10 minutes, making for a perfect weekday meal, and baking it ensures it retains most of its nutrients compared to other cooking methods.
2. Salmon Quinoa Bowl
Pair your perfectly tender, baked salmon with whole grain quinoa, vegetables of your choosing, and some flavorful dressing like tahini or lemon and dill sauce. Quinoa is an excellent source of fiber and adds even more protein to your meal.
3. Honey Garlic Glazed Salmon
Another beautiful way to cook salmon is with a honey and garlic glaze. Pan-fry your salmon in the honey garlic sauce, basting frequently, before broiling in the oven for a few minutes to give it some color and caramelization.
4. Salmon Tacos
Most fish tacos use cod or tilapia, but why not salmon? Pair your baked, pan-fried, or poached salmon with a mango and corn salsa, avocado, and black beans or slaw, and pack it all into a tortilla with a pinch of lime.
montatip lilitsanong on Unsplash
5. Salmon Stir Fry
Give your weekday veggie stir fry an extra kick of flavor and protein by adding some salmon. Serve it over rice with teryaki sauce and a sprinkle of sesame for a meal that beats takeout.
6. Salmon Salad
A filet of baked salmon can enhance pretty much any type of salad, whether it's cob, Greek, Caesar, or an invention of your own. Make it even more filling by adding some grains like quinoa or farro.
David Todd McCarty on Unsplash
7. Salmon Poke Bowl
Whether you have leftover poached salmon or sushi-grade fish at home, you can combine it with sticky rice, avocado, edemame, cucumber, sauce, and other ingredients to create a beautiful poke bowl and save yourself $30.
8. Salmon Ceviche
Salmon ceviche is a fun and flavorful meal to try making at home. There are many different takes on this dish, but one thing they all have in common is the abundance of citrus which acts as a flavor enhancer, tenderizer, and preservative.
9. Salmon Burgers
To make salmon burgers, you can use fresh or canned salmon, or a combination of the two. Mix the fish with egg, breadcrumbs, seasoning, and pack the mixture into patties before grilling or pan-frying and serving with chipotle mayo or tartar sauce on a bun.
10. Mediterranean Salmon Skewers
Mediterranean kebabs don't have to be made with chicken. Chop salmon into chunks, toss it in olive oil and seasoning, skewer the pieces with lemon slices and grill them until cooked but still tender and juicy.
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