From instant pot salmon to salmon cakes, there are over 30 heart-healthy salmon recipes chosen by a Registered Dietitian to help you easily put flavorful salmon on your dinner table.
- Heart Disease
- Salmon And Heart Disease
- Eat More Heart-Healthy Salmon
- Frequently Asked Questions
- How To Cook Salmon (7 Recipes)
- Instant Pot Salmon – FoodNService
- Baked Salmon In Foil – iFood Real
- Cedar Plank Salmon – Little Sunny Kitchen
- Poached Salmon – Little Sunny Kitchen
- Air Fryer Salmon (Cooked From Frozen) – Clean Plate Mama
- Grilled (BBQ) Salmon – Clan Kitchen
- Oven Baked Salmon – Trendgredient
- Herb Crusted Baked Salmon – Homebody Eats
- Mint Chimichurri Salmon with Cauliflower Rice – Sweet Simple Masala
- Grilled Salmon with Citrus Tamari Dressing – Fab Food 4 all
- Pan-Seared Salmon With Spinach And Fennel – Worldly Treat
- Honey Sriracha Salmon – The Clean Eating Couple
- Roasted Pistachio Crusted Salmon – Your Home Made Healthy
- Lemon Dill Salmon – Feasting Not Fasting
- Roasted Salmon with Maple Glaze – From Valeries Kitchen
- Fresh Crispy Salmon Burrito Bowls – Cook Republic
- Yogurt Dill Salmon – Crystal and Co
- Cajun Honey Butter Salmon – The Nessy Kitchen
- Walnut Crusted Salmon – Haute And Healthy Living
- Salmon Marinade Without Soy sauce – No Frills Kitchen
- Maple Mustard Salmon With Roasted Broccoli – The Healthy Epicurean
- Two-Ingredient Apricot Salmon – Plant Based With Amy
- Salmon Burger – Souvlaki For The Soul
- Potato Salmon Fish Cakes – Christina Cucina
- Honey Miso Broiled Salmon – Kitchen Frau
- Air Fryer Salmon Bites – Air Fryer Everything
- Spinach Feta Salmon Pinwheels – Low Carb Hoser
- Glazed Chipotle Orange Salmon – Three Olives Branch
- Final Thoughts
Heart disease is the leading cause of death for men, and women in the United States (1). Heart disease can be managed by engaging in a healthy lifestyle.
You can choose healthy habits to help prevent heart disease. By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and blood sugar levels normal and lower your risk for heart disease and heart attack. This includes eating well, getting regular physical activity, maintaining a healthy weight, managing stress, and not smoking.
Take charge of your health and start eating right. One simple goal you can make today is to include more fish in your diet to improve your blood pressure and cholesterol levels.
Salmon And Heart Disease
Salmon is a popular dish for heart health as there is a substantial amount of research that links salmon’s heart-healthy benefits to its omega-3 fatty acid content and low saturated fat.
Omega 3 Fatty Acids
Salmon is loaded with heart-healthy fats called omega-3 fatty acids. Omega 3 fatty acids are essential for many bodily functions such as brain development and reducing inflammation. Having at least 500 mg/day of eicosapentaenoic acids (EPA) and docosahexaenoic acid (DHA), two types of Omega 3 fatty acids, is recommended.
Salmon are rich sources of EPA and DHA. Eating at least 2 servings of salmon per week can help you achieve this recommendation (2).
A recent study showed that fish consumption can lower your risk of heart disease (3). Another showed that EPA and DHA are related to improving heart health by decreasing inflammation and improving blood flow (2).
These fish sources of omega-3 fatty acids are better absorbed in our bodies than plant sources. Plant sources of omega-3 fatty acids include linseeds, flaxseeds, chia seeds, and hemp seeds.
Low In Saturated Fat
The American Heart Association recommends limiting saturated fats – which are found in food like beef, lamb, pork, butter, cheese, and tropical oils. Decades of sound science have proven eating too much saturated fat can raise your “bad” cholesterol and put you at higher risk for heart disease.
The American Heart Association recommends limiting saturated to about 5-6% of total calories from saturated fat or around 13 grams per day for someone eating 2000 calories (4). Choosing leaner meats like chicken, or higher unsaturated fat fish can help you achieve this target.
Research shows that the Mediterranean diet can prevent primary and secondary heart disease (5,6). This eating pattern is a higher fat intake encouraging consumption of fat from unsaturated sources like salmon. In fact, fish and seafood is the primary source of protein in the Mediterranean diet.
You may have heard about the DASH diet, which stands for Dietary Approaches to Stop Hypertension. It’s a way of eating that has been researched for over 25 years revealing powerful benefits for managing blood pressure (7). Just like the Mediterranean diet it limits foods high in saturated fats and encourages the consumption of lean protein and fish more often.
Eat More Heart-Healthy Salmon
So to help you hit that 2-3 time per week target I have compiled over 30 simple, healthy and delicious salmon dinners that are perfect for any night of the week. Even non-fish eaters will enjoy these recipes.
Frequently Asked Questions
What Is The Healthiest Way To Eat Salmon?
The cooking method is a very important factor when you’re trying to achieve or maintain a healthy diet. The healthiest way to eat salmon is baked, grilled, or from a low-sodium can. These ways of cooking limit added calories or non-heart healthy oils when frying.
Is Salmon Good For Heart-Healthy Diet?
Yes, salmon is good for a heart-healthy diet. In fact, the American Heart Association suggests eating fish (including salmon), legumes, and poultry as the preferred sources of protein for a heart-healthy diet (4).
Is Baked Salmon Good For Your Heart?
Baked salmon is good for your heart because it is rich in EPA and DHA fatty acids. Research shows that EPA and DHA are related to improving heart health by decreasing inflammation and improving blood flow (2). Baking your salmon is a great way to control the level of fat in your food, by avoiding the intake of unnecessary fats that can be harmful to your health.
What Vegetables Go Well With Salmon?
Any vegetable goes well with salmon, but if I had to name a few I suggest pairing salmon with roasted Brussel sprouts, broccoli, or carrots. These vegetables are easy to throw in the oven at the same time as you bake your salmon fillet, and adds a punch of color (as well as nutrients and antioxidants) to your plate.
What Is The Best Salmon For Heart Health?
If you are wondering what type of salmon to purchase for heart health, read more about the difference between Pacific vs Atlantic salmon to help you identify which salmon to choose.
How To Cook Salmon (7 Recipes)
If you are new to cooking with salmon, start with these recipes. These 7 heart-healthy salmon recipes walk you through 7 different (uncomplicated) cooking techniques to help you put salmon on your table. They include instant pot salmon, baked salmon in foil, cedar plank salmon, poached salmon, air fryer salmon, bbq salmon, and oven-baked salmon.
Instant Pot Salmon – FoodNService
Learn how to make Instant Pot Salmon (Pressure Cooker Salmon) with a hint of citrus, broccoli, and kale. It is so easy to do, and the fish turns out fabulous.
Baked Salmon In Foil – iFood Real
Baked Salmon in Foil only takes 10 minutes in prep time and it comes out juicy and flaky with finger-licking garlic butter and fresh herb seasoning. Sign me up.
Cedar Plank Salmon – Little Sunny Kitchen
Cedar plank salmon is a simple and elegant restaurant-quality salmon that results in a delicious smoked woodsy flavor without using any fancy equipment. Perfect for a midweek dinner or a party with friends, this dish is sure to impress!
Poached Salmon – Little Sunny Kitchen
Poached salmon is a simple and easy recipe. The fish is tender, moist, and infused with the delicate flavor of the aromatic poaching liquid. Ready in just 15 minutes, makes for an easy weeknight meal.
Air Fryer Salmon (Cooked From Frozen) – Clean Plate Mama
Tender, flaky, frozen salmon in the air fryer. These salmon fillets have a flavorful honey and garlic marinade and are perfect for a minimal-effort meal. The salmon goes from frozen to cooked in the air fryer in 12 minutes!
Grilled (BBQ) Salmon – Clan Kitchen
This recipe for grilled salmon is a wonderful summer recipe for the outdoor grill, that has a flavorful spice rub that can be made up quickly each time or in a big batch to store for later.
Oven Baked Salmon – Trendgredient
Some people might be intimidated about cooking salmon in the oven, but fear not! This lemon and dill baked salmon recipe could not be easier to prepare.
21 Easy And Flavorful Heart-Healthy Salmon Recipes
If you are comfortable cooking with salmon and are interested in gaining inspiration with new flavors check out these 21 heart-healthy salmon recipes.
Herb Crusted Baked Salmon – Homebody Eats
This DASH diet salmon recipe comes together quickly, and looks enticing to eat, especially when topped with fresh herbs, asiago cheese, mayonnaise (for creaminess), and lots of lemon juice.
Mint Chimichurri Salmon with Cauliflower Rice – Sweet Simple Masala
This low-sodium salmon is a perfect weeknight meal. A simple, quick sheet pan salmon, intensely flavored mint chimichurri with a healthy veggie side. Easy to make and even easier to eat!
Grilled Salmon with Citrus Tamari Dressing – Fab Food 4 all
This salmon dish is sweet and sour from the citrus and honey with a salty vibe from the Tamari, sure to give your taste buds a ride!
Pan-Seared Salmon With Spinach And Fennel – Worldly Treat
This pan-seared salmon with spinach is easy to make in less than 25 minutes, start to finish.
Honey Sriracha Salmon – The Clean Eating Couple
This Honey Sriracha Salmon Sheet Pan Dinner is delicious and simple. Done in 30 minutes, this healthy dinner is paleo, gluten-free, and easy to make!
Roasted Pistachio Crusted Salmon – Your Home Made Healthy
Slow Roasted Pistachio Crusted Salmon is light, healthy, and crusted with a sweet and salty pistachio topping. All you need is 10 minutes of prep, making this recipe easy enough for those busy weeknights.
Lemon Dill Salmon – Feasting Not Fasting
This lemon dill salmon will become your favorite oven-baked salmon recipe! It’s quick, easy, and the best way to prepare salmon perfectly every time.
Roasted Salmon with Maple Glaze – From Valeries Kitchen
This low-sodium salmon recipe is baked with a flavorful maple glaze until perfectly tender and flaky. With this method, you can bake frozen salmon in under 30 minutes without thawing it in advance!
Fresh Crispy Salmon Burrito Bowls – Cook Republic
A vibrant and colorful bowl bursting with the most insane flavors – lime and coriander rice, grilled corn and pineapple, fresh bean and avocado salsa, and perfectly grilled salmon.
Yogurt Dill Salmon – Crystal and Co
This recipe has a classic salmon dill flavor and healthy yogurt dressing for creaminess, a perfect DASH diet salmon recipe.
Cajun Honey Butter Salmon – The Nessy Kitchen
This fancy heart-healthy salmon dinner takes only 20 minutes and uses just 4 ingredients!
Walnut Crusted Salmon – Haute And Healthy Living
This DASH diet salmon recipe is topped with a creamy layer of Dijon mustard, dill, lemon, and a crunchy walnut crust.
Salmon Marinade Without Soy sauce – No Frills Kitchen
This low-sodium salmon marinade only takes a few minutes to throw together and only needs to marinate for thirty minutes or less!
Maple Mustard Salmon With Roasted Broccoli – The Healthy Epicurean
This 4 ingredient recipe comes together in just under 30 minutes for a perfect weeknight dinner.
Two-Ingredient Apricot Salmon – Plant Based With Amy
This low-sodium salmon recipe is sweet, tangy, and high in protein!
Salmon Burger – Souvlaki For The Soul
Want to try a different way to cook salmon? Try it in burger form!
Potato Salmon Fish Cakes – Christina Cucina
An inexpensive family-friendly DASH diet salmon recipe.
Honey Miso Broiled Salmon – Kitchen Frau
This heart-healthy salmon recipe is beautifully moist and tender. It can be prepared and cooked in minutes.
Air Fryer Salmon Bites – Air Fryer Everything
Air-fried salmon bites will definitely make a great weeknight dinner and will be ready in less than 10 minutes!
Spinach Feta Salmon Pinwheels – Low Carb Hoser
Easy to make, full of flavor, and a fancy, fun way to serve fish.
Glazed Chipotle Orange Salmon – Three Olives Branch
You won’t be disappointed with this chipotle orange marinade.
Bonus – 5 More Heart-Healthy Recipes To Use With Leftover Salmon
Salmon Asparagus Pasta Salad – Maple And Mango
Loaded with fresh asparagus, canned salmon (or fresh!), hard-boiled eggs, and pasta all tossed together in a creamy lemon dill dressing.
Mango Salmon Salad – Fresh Apron
This salmon salad is sweet and tangy with just a little kick from the cajun-seasoned salmon.
Spicy Salmon Roll Sushi – Masala Herb
This is a spicy inside-out sushi roll with raw sushi grade salmon fish.
Penne al Salmone – Two Cloves Kitchen
A creamless version creates a light dish highlighting the sweet and savory flavor of cherry tomatoes in a white wine sauce with thyme.
Salmon Avocado Bagel – Sungrown Kitchen
Salmon Avocado Bagels are a great way to use up extra leftover salmon for a delicious weeknight dinner. Topped with cream cheese, hard-boiled eggs, tomato, onion, and capers!
Have fun trying out these heart-healthy salmon recipes and learning how quick and flavorful this protein can be!
I am confident that will be able to find a recipe in this list that fits your family’s needs. Let me know which recipe you enjoyed most in the comments below.
And if you are looking for other heart-healthy meals subscribe to my newsletter for a FREE 7-day heart-healthy meal plan to get you started on lowering your blood pressure or cholesterol today.