Though the farm-raised salmon falls terribly short in the health department, wild salmon is a nutritional star. Not only is it rich in omega-3s, a healthy fat that fights off metabolism-slowing inflammation, but it’s also a great source of protein, a nutrient that increases post-meal calorie burn by as much as 35 percent! Luckily, there’s no shortage of ways to prepare the delicious flat-belly fish. Whether you follow a gluten-free, Paleo or low-calorie diet—or just want to shake up dinnertime without falling off track—we’ve got you covered! Scroll down to check out our go-to flat-belly recipes and don’t miss our exclusive, indepth report on the 40+ Popular Types of Fish—Ranked for Nutrition!
Smoked Salmon and Avocado Tartine
Nutrition: 338 calories, 22 g fat, 3.3 g saturated fat, 708 mg sodium, 23. 5 g carbs, 4.6 g fiber, 0 g sugar, 11.6 g protein
Too hot outside to turn on the oven? Whip up this light and simple recipe. It calls for little more than naan, Chilean olive oil, avocado, smoked salmon, capers, and fresh dill, making it the perfect dish for the cooking challenged and health conscious alike. Since smoked salmon can be a bit high in sodium, avoid sprinkling any additional on if you have high blood pressure. Speaking of heart health, avoid these 30 Worst Foods For Your Heart.
Get the recipe from Savory Simple.
Simple Hoisin Glazed Salmon
Nutrition: 283 calories, 11 g fat, 1.6 g saturated fat, 1,374 mg sodium, 24 g carbs, 2 g fiber, 14.1 g sugar, 24.7 g protein
With just 283 calories, this dish is likely far healthier than anything your local Chinese restaurant is serving up. Pair it with a spinach, carrot, edamame and cilantro salad to pack some extra fiber and nutrients into your meal. Finish it off with a light drizzle of sesame oil, lime juice, salt and honey.
Get the recipe from Pinch of Yum.
Salmon & Summer Veggies in Foil
Nutrition: 474 calories, 27.8 g fat, 5.2 g saturated fat, 144 mg sodium, 20.8 g carbs, 5.4 g fiber, 8.9 g sugar, 39.2 g protein
This is the perfect recipe for anyone that hates post-cooking cleanup—which is basically everyone, right? The entire meal cooks inside strips of aluminum foil that you can simply toss it out after your fish and veggies are done baking. Discover more ways to be efficient in the kitchen with these 1-Minute Dinner Hacks That Save Tons of Time!
Get the recipe from Cooking Classy.
Salmon Salad with Fennel & Pistachio
Nutrition: 558 calories, 35.2 g fat, 4.9 g saturated fat, 220 mg sodium, 49.2 g carbs, 13.9 g fiber, 8.8 g sugar, 18.3 g protein (calculated with two tablespoons dressing)
Though it may seem as though this dish is overflowing with fat, don’t be alarmed. Since it’s all coming from the fish and the olive oil used to make the dressing, we can assure you it’s all the heart-healthy variety. Plus, you can always use less than two tablespoons of dressing if you want to cut back. This simply seasoned baked salmon is elevated to a new level of delicious when paired with the spring greens, fennel, dill and crushed pistachios. It’s a must-try!
Get the recipe from Sassy Kitchen.
Baked Eggs with Smoked Salmon
Nutrition: 265 calories, 13 g fat, 5.7 g saturated fat, 808 mg sodium, 25.5 g carbs, 4.1 g fiber, 1 g sugar, 15 g protein
Filled with smoked salmon, mushrooms, kale, buckwheat and a plethora of spices, this veggie-centric recipe packs a ton of protein and flavor into your morning eggs. This dish fairs well as a main dish at a festive brunch or can be made ahead of time and reheated as an on-the-go breakfast during your busy work week.
Get the recipe from To Her Core.
Honey Glazed Salmon with Citrus Salsa
Nutrition: 476 calories, 29 g fat, 5.6 g saturated fat, 100 mg sodium, 20.1 g carbs, 15.7 g sugar, 2.0 g fiber, 34.4 g protein (calculated with 3 tablespoons salsa)
Honey, olive oil, salt and pepper-coated salmon play a supporting role in this recipe while the citrusy, flavorful salsa takes center stage. The best part about this recipe? It calls for cilantro, an herb that’s filled with flavonoids like quercetin, which increases blood flow and activates a protein in the body that helps burn fat and keeps new fat cells from forming. Sprinkle it on to slim down—it’s that easy!
Get the recipe from Cooking Classy.
Crispy Salmon Bites
Nutrition: 484 calories, 33.5 g fat, 4.1 g saturated fat, 706 mg sodium, 27.3 g carbs, 5.8 g fiber, 3.4 g sugar, 25.1 g protein
These crispy, panko-crusted bites make a great dinner party appetizer or can be plated atop a bed of greens and veggies as a main dish. Since they’re made with canned salmon, they’re easy to whip up in a matter of minutes—Gina, the talented blogger behind this recipe, claims just 15.
Get the recipe from Running to the Kitchen.
Beet “Pasta” with Broiled Salmon
Nutrition: 430 calories, 18 g fat, 4.1 g saturated fat, 628 mg sodium, 26.9 g carbs, 5.8 g fiber, 19.6 sugar, 40.7 g protein (calculated with 3 tablespoons of sauce)
We love that this recipe calls for spiralized beet pasta in lieu of traditional noodles, which can feel heavier in the stomach and aren’t filled with nearly as many vitamins and nutrients. Don’t have a spiralizer? No problem! A julienne peeler will work just fine! (But if you do have a spiralizer, don’t miss these 21 Mouthwatering Spiralizer Recipes!)
Get the recipe from In Sonnet’s Kitchen.
Smoked Salmon and Veggie Scramble
Image: Courtesy of Against All Grain
Nutrition: 342 calories, 24.6 g fat, 10.9 g saturated fat, 891 mg sodium, 2.9 g carbs, 1.5 g fiber, 2.7 g sugar, 26.5 g protein (calculated with grass-fed butter)
We love the idea of pairing a slimming fish like salmon with whole eggs, another one of Mother Nature’s most potent fat-fighting foods. Egg yolks contain choline, a nutrient that boosts metabolism and works to get rid of excess flab. Be sure you opt for grass-fed butter when whipping up this dish (the recipe creator provides a few different cooking fat options). It’s one of the ten foods nutritionists say they eat every day.
Get the recipe from Against All Grain.
Easy Broiled Curry Salmon
Nutrition: 178 calories, 3.9 g fat, 0.6 g saturated fat, 373 mg sodium, 25.2 g carbs, 2.9 g fiber, 4.6 g sugar, 11.2 g protein
Four ingredients and 20 minutes are all you’ll need to whip up this Southeast Asian-inspired dish. Serve with Basmati rice and roasted broccoli or over a bed of salad greens.
Get the recipe from In Sonnet’s Kitchen.
Asian Salmon Spinach Rice Bowl
Nutrition: 435 calories, 11 g fat (2 g saturated fat), 580 mg sodium, 55 g carbs, 4 g fiber, 12 g sugar, 32 g protein (calculated with ½ cup cooked rice per serving, 2 tablespoons sesame seeds)
This beautiful one-bowl-wonder is one of our 30 favorite Healthy Bowl Recipes for Weight Loss. Bows are not only mesmerizingly eye-catching, but they also serve as an easy-to-make platform to get all the nutrients and energy you need in just one meal.
Get the recipe from For the Love of Basil.
Grilled Salmon with Cucumber Dill Sauce
Nutrition: 310 calories, 20 g fat, 2 g saturated fat, 230 mg sodium, 2 g carbs, 1 g sugar, 35 g protein (calculated with 2 tablespoons dressing per serving, used organic Greek yogurt instead of mayonnaise, 6-ounce portion of salmon per serving)
While you can get fancy with grilled salmon fillet recipes, sometimes all you need (or have time for) is a simple, fool-proof, delicious one. This seasoned salmon is pepper crusted and lighted coated with salt and olive oil—that’s it! To round out this quick meal, it’s served alongside a simple spinach salad and a hydrating cucumber dill sauce.
Get the recipe from Foodie Crush.
One-Tray Honey Chili Lime Salmon
Nutrition: 470 calories, 20 g fat (3 g saturated fat), 883 mg sodium, 40 g carbs, 8 g fiber, 12 g sugar, 40 g protein (calculated with olive oil instead of butter, optional garlic clove
Easy to make and an easy way to get a nutritious meal, this sheet pan dinner will help you get your next dinner on the table and cleaned up in no time. Green beans and roasted potatoes are served alongside salmon that has been marinated in a lime, honey, soy dressing. It’s all topped off with a finely chopped Thai chili pepper, also known as a bird’s eye chili, to give the dish a little extra pizazz.
Get the recipe from Recipe Tin Eats.
Salmon Burgers with Quick Pickle Salad
Nutrition: 474 calories, 18 g fat (3 g saturated fat), 673 mg sodium, 46 g carbs, 4 g fiber, 8 g sugar, 30 g protein (calculated with regular bread crumbs, whole wheat buns)
A burger doesn’t always mean beef. Lisa Moskovitz, RD, CDN, tells Eat This, Not That! that using salmon as the protein in your burger is great for your beach body: “Fatty and omega-3-rich fish like Salmon helps fight inflammation while the high-quality lean protein content fights excess fat accumulation.” Even better, this tasty fish will help your skin bounce back after a hot day under the UV rays. “A salmon burger will not only keep your heart healthy and waistline trim, but your skin will be glowing from head to toe from all the healthy fats.”
Get the recipe from Cafe Johnsonia.
Roasted Kale and Salmon Detox Salad
Nutrition: 313 calories, 17 g fat (2 g saturated fat), 665 mg sodium, 16 g carbs, 3 g fiber, 6 g sugar, 26 g protein (calculated with 4-ounce portion salmon per serving)
This salad couldn’t be simpler, as it comes together on just a single sheet tray. Lay a base of bone-building kale, throw on some tart cherry tomatoes, and then place on your salmon fillets. Two slices of blood oranges top of the salmon to really brighten up the plate and add a burst of sweet, acidic flavors.
Get the recipe from Sweet Phi.
Chile Lime Salmon Fajita Salad
Nutrition: 530 calories, 29 g fat (8 g saturated fat), 376 mg sodium, 38 g carbs, 10 g fiber, 16 g sugar, 36 g protein (calculated with 1 avocado, 1 tablespoon honey, 1 tablespoon dressing per serving, no crushed chips)
While the 5-spiced salmon is certainly the star of this dish, the salad medley it rests on top of is not far behind. The high calorie count is due to healthy items like nutrient-dense avocado, black beans, and the salmon. These healthy fats and lean proteins are complemented by spicy jalapeno, juicy mango, and light butter lettuce. If you’re worried about calories, you can cut back on the fats, but leave the shredded cheddar! It’s one of the 25 Foods To Help You Never Feel Old!
Get the recipe from Half Baked Harvest.
Slow Roasted Salmon with Lemon Caper Vinaigrette
Nutrition: 529 calories, 31 g fat (5 g saturated fat), 346 mg sodium, 22 g carbs, 5 g fiber, 3 g sugar, 41 g protein (calculated with 2 tbsp lemon caper vinaigrette per serving)
If you’re new to cooking salmon, this forgiving recipe is for you. By slow roasting the fish on low heat, your window of doneness is extended, which means leaving it in the oven a little too long won’t mean you’re left with a burnt, dry piece of beautiful salmon. It pairs perfectly with fiber-rich chickpeas and peppery mustard greens, a green that provides 118% of your recommended daily intake of inflammation-quelling Vitamin A in just a single cup.
Get the recipe from Inquiring Chef.
Greek Salmon Salad
Nutrition: 456 calories, 34 g fat (5 g saturated fat), 658 mg sodium, 9 g carbs, 1 g fiber, 5 g sugar, 29 g protein (calculated with 1 10-ounce salmon filet, optional ¼ cup fennel, honey instead of granulated sugar)
Jessica from Stuck on Sweet creates this beautiful Grecian salad with classic Mediterranean ingredients: tomatoes, cucumber, olive oil, feta cheese, and lemon. Adding this citrus fruit to your simply grilled fish can protect your body from mercury thanks to pectin. This gel-like fiber found in both the pith and rind of the lemon acts like a magnet for heavy metals and helps excrete them from the body through the urine. As a best-body bonus, pectin may also limit fat absorption. That’s why lemon is great in many of our favorite detox water.
Get the recipe from Stuck on Sweet.
Black Pepper & Lime Salmon With Snap Pea Slaw
Nutrition: 400 calories, 22 g fat (3 g saturated fat), 135 mg sodium, 16 g carbs, 5 g fiber, 9 g sugar, 37 g protein (calculated with 6-ounce portion salmon per serving)
Creamy, dense, sloppy coleslaws are a thing of the past. This blogger freshens up her slaw recipe by leaving out any cream; instead, she tosses up a mixture of purple and white cabbage, snap peas, onions, and basil with a bloat-banishing, skin-freshening dressing made of ginger, almond butter, lime juice, sriracha, and more. An extra crunch is added not by greasy chips, but finely shredded, crispy carrots.
Get the recipe from What’s Cooking Good Looking.
Grilled Teriyaki Salmon with Sriracha Sauce
Nutrition: 432 calories, 12 g fat (2 g saturated fat), 770 mg sodium, 42 g carbs, 1 g fiber, 32 g sugar, 40 g protein (calculated with full fat Greek yogurt instead of mayo, sweetened almond milk instead of sweetened condensed milk, low sodium soy sauce)
Sriracha is so hot right now—and we’re not just talking about its flavor. This hot sauce’s popularity has grown immensely over the years, in part because of its delicious taste, but also because adding this flavor kick can kick up your metabolism as well. Instead of using light mayonnaise as the recipe calls for—which is typically loaded with salt and sugar to make up for the loss of flavor—we went with full-fat Greek yogurt and a little bit of sweetened almond milk for some added protein, probiotics, and calcium.
Get the recipe from That Oven Feelin’.
Cornmeal Parmesan Chili Crusted Salmon Fingers
Serves: 6 (~4 fingers each)
Nutrition: 255 calories, 12 g fat (3 g saturated fat), 200 mg sodium, 18 g carbs, 2 g fiber, 1 g sugar, 22 g protein
You’ve gotten home from a long day at work and all the kids are craving is a heaping plate of greasy, preservative-laden, questionable chicken nuggets. Instead of feeding them shredded, crushed bits of poultry, throw together these delicious, gluten-free, baked salmon fingers. After whisking together some seasoned cornmeal crumbs, and coating your salmon, these fingers bake in under 20 minutes—the same time it would take for those icky frozen nuggets.
Get the recipe from Earthly Taste.
Pan Seared Salmon with Basil Vinaigrette
Nutrition: 508 calories, 26 g fat (3.5 g saturated fat), 663 mg sodium, 38 g carbs, 3 g fiber, 38 g protein (calculated using 1 tbsp pesto vinaigrette per serving, ¼ cup brown rice per serving, 1 6-ounce piece salmon per serving)
Don’t worry about the high fat content in this dish. Those fats are full of heart-healthy omega-3 polyunsaturated and appetite-suppressing oleic acid monounsaturated fats from the salmon and olive oil vinaigrette. The journal Nutrients found that omega-3s can both enhance fat-burning and decrease hunger levels while another study found that at a sufficiently high intake, omega-3s improve our ability to metabolize fat by altering the way certain “fat genes” function.
Get the recipe from What’s Gabby Cooking.
Grilled Salmon with Dill Butter
Nutrition: 330 calories, 22 g fat (9 g saturated fat), 219 mg sodium, 0 g carbs, 34 g protein (calculated with grass-fed butter)
A great way to enjoy salmon is with a simple herb compound butter, and this recipe keeps it easy by just using dill. Grass fed butter is full of healthy fats, vitamins, and minerals. Cassie Bjork, RD, LD, tells us grass-fed butter “helps slow down the absorption of sugar and carbohydrates, leading to consistent energy levels and improved brain function. You can consume butter daily with confidence [because studies have shown] the saturated fat in it is not linked to heart disease.” Pair this salmon with a side of herb-roasted potatoes and grilled asparagus topped with lemon zest.
Get the recipe from Simply Recipes.
Asian Salmon Kebabs
Nutrition: 348 calories, 12 g fat (2 g saturated fat), 781 mg sodium, 28 g carbs, 3 g fiber, 19 g sugar, 37 g protein (calculated with optional sriracha)
When was the last time you had a kebab that was as bright and healthy as these? The salmon, zucchini, onion, and pineapple are threaded onto skewers and then lightly brushed with a sesame-soy-ginger glaze. Once they’re ready (in only 7 minutes!), they’re topped with detoxifying cilantro and magnesium-rich sesame seeds. Magnesium is an essential mineral that helps with proper muscle function as well as facilitates the release of fat from your body’s cells.
Get the recipe from Damn Delicious.
Thai Salmon Tacos
Nutrition: 435 calories, 11 g fat (2 g saturated fat), 740 mg sodium, 36 g carbs, 2 g fiber, 35 g protein (calculated with ¼ cup Thai sweet chili sauce, low sodium soy sauce)
Don’t sacrifice having a taco just because most white flour shells are loaded with sodium and calories. Lay your sweet chili glazed salmon on corn tortillas, like Mission’s Extra Thin Yellow Corn Tortillas, which only have 40 calories, 0.5 g fat, and 8 g carbs per round, and be sure to load up on healthy toppings like mango, cilantro, purple cabbage, and red peppers.
Get the recipe from Creme de la Crumb.