Salmon stands as both a culinary delight and a nutritional powerhouse for your cardiovascular system.
You’ll find this fatty fish contains impressive amounts of omega-3 fatty acids that can help reduce inflammation and lower blood pressure.
The American Heart Association recommends eating fish twice weekly, particularly fatty varieties like salmon, to support heart health.
These nine recipes transform this nutrient-dense protein into flavorful meals that don’t sacrifice taste for health benefits.
Let’s explore how these dishes can strengthen your heart while satisfying your appetite.
Lemon-Herb Baked Salmon With Quinoa Pilaf
This heart-healthy dish combines tender baked salmon with a fragrant quinoa pilaf. The bright lemon and fresh herbs enhance the salmon’s natural flavor while providing essential omega-3 fatty acids.
Ingredients:
- 4 salmon fillets (5 oz each)
- 2 tablespoons olive oil
- 3 tablespoons fresh lemon juice
- 3 cloves garlic, minced
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh parsley, chopped
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1/2 cup cucumber, diced
- 1/4 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons lemon zest
- Salt and pepper to taste
Instructions:
Step 1: Preheat oven to 400°F. In a small bowl, mix 1 tablespoon olive oil, 2 tablespoons lemon juice, garlic, half the herbs, salt and pepper.
Step 2: Place salmon fillets on a parchment-lined baking sheet. Brush with the lemon-herb mixture.
Step 3: Bake salmon for 12-15 minutes until it flakes easily with a fork.
Step 4: Meanwhile, in a medium saucepan, heat 1 tablespoon olive oil. Add quinoa and toast for 1 minute.
Step 5: Add vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 15 minutes until liquid is absorbed.
Step 6: Fluff quinoa with a fork. Stir in cucumber, bell pepper, red onion, remaining herbs, lemon zest, and 1 tablespoon lemon juice.
Step 7: Serve each salmon fillet over a portion of quinoa pilaf.
Nutrition:
- Calories: 390 per serving
- Protein: 32g
- Fat: 17g (heart-healthy omega-3s: 4g)
- Carbohydrates: 28g
- Fiber: 4g
- Sodium: 310mg
Maple-Glazed Cedar Plank Salmon
This cedar plank salmon delivers a delightful smoky flavor enhanced by a sweet maple glaze. The cooking method keeps the fish incredibly moist while infusing it with woodsy aromas and heart-healthy benefits.
Ingredients:
- 1 cedar plank (soaked in water for 2 hours)
- 1 pound wild-caught salmon fillet
- 3 tablespoons pure maple syrup
- 1 tablespoon low-sodium soy sauce
- 2 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- ¼ teaspoon black pepper
- 1 tablespoon olive oil
- 1 lemon, cut into wedges
- Fresh dill for garnish
Instructions:
Step 1: Preheat grill to medium-high heat (around 375°F).
Step 2: In a small bowl, mix maple syrup, soy sauce, garlic, ginger, black pepper, and olive oil to create the glaze.
Step 3: Place salmon, skin-side down, on the soaked cedar plank. Brush generously with half of the glaze mixture.
Step 4: Place the plank on the grill and close the lid. Cook for 12-15 minutes, or until salmon flakes easily with a fork.
Step 5: Brush remaining glaze over salmon halfway through cooking.
Step 6: Carefully remove plank from grill. Let salmon rest for 5 minutes before serving with lemon wedges and fresh dill.
Nutrition:
- Calories: 280 per serving
- Protein: 23g
- Fat: 15g (healthy omega-3 fatty acids)
- Carbohydrates: 12g
- Sodium: 310mg
- Potassium: 485mg
- Vitamin D: 90% DV
Mediterranean Salmon With Olives and Sun-Dried Tomatoes
This Mediterranean-inspired salmon dish combines tangy olives and sweet sun-dried tomatoes for a heart-healthy meal bursting with flavor. Ready in under 30 minutes, it’s perfect for weeknight dinners.
Ingredients:
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- ½ cup kalamata olives, pitted and halved
- ⅓ cup sun-dried tomatoes, chopped
- 1 lemon, juiced and zested
- 1 tablespoon fresh oregano, chopped
- 1 teaspoon dried basil
- ¼ teaspoon red pepper flakes
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped
Instructions:
Step 1: Preheat oven to 375°F. Pat salmon fillets dry with paper towels and season with salt and pepper.
Step 2: In a bowl, combine olive oil, garlic, olives, sun-dried tomatoes, lemon juice, lemon zest, oregano, basil, and red pepper flakes.
Step 3: Place salmon fillets skin-side down in a baking dish. Spoon the olive and tomato mixture evenly over each fillet.
Step 4: Bake for 15-18 minutes, until salmon flakes easily with a fork.
Step 5: Garnish with fresh parsley before serving. Pair with steamed vegetables or a light salad for a complete meal.
Nutrition:
- Calories: 320 per serving
- Protein: 34g
- Fat: 18g (mostly heart-healthy omega-3s)
- Carbohydrates: 6g
- Fiber: 2g
- Sodium: 410mg
Honey-Soy Glazed Salmon With Sesame Broccoli
This flavorful dish combines tender salmon fillets with a sweet and savory glaze alongside crisp broccoli tossed with sesame. Ready in under 30 minutes for a nutritious weeknight dinner.
Ingredients:
- 4 salmon fillets (4-6 oz each)
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 pound broccoli florets
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- Salt and pepper to taste
- 1 lemon, cut into wedges
Instructions:
Step 1: Preheat oven to 400°F. Line a baking sheet with parchment paper.
Step 2: In a small bowl, whisk together soy sauce, honey, 1 teaspoon olive oil, garlic, and ginger to make the glaze.
Step 3: Place salmon fillets on prepared baking sheet, skin-side down. Brush generously with the honey-soy glaze.
Step 4: Bake salmon for 12-15 minutes until it flakes easily with a fork.
Step 5: Meanwhile, in a large skillet, heat remaining olive oil over medium-high heat. Add broccoli and cook for 4-5 minutes until bright green and slightly tender.
Step 6: Drizzle broccoli with sesame oil, sprinkle with sesame seeds, and season with salt and pepper. Toss to coat evenly.
Step 7: Serve salmon with sesame broccoli on the side and lemon wedges for squeezing over the dish.
Nutrition:
- Calories: 320 per serving
- Protein: 29g
- Carbohydrates: 14g
- Fat: 16g (healthy omega-3s)
- Fiber: 4g
- Sodium: 450mg
Spicy Cajun Blackened Salmon With Avocado Salsa
This heart-healthy Cajun salmon pairs perfectly with fresh avocado salsa for a protein-rich meal that’s both nutritious and bursting with flavor. Ready in under 30 minutes!
Ingredients:
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 2 tablespoons Cajun seasoning
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 2 ripe avocados, diced
- 1 small red onion, finely chopped
- 1 jalapeño, seeded and minced
- 1 lime, juiced
- 1/4 cup fresh cilantro, chopped
- Salt and black pepper to taste
Instructions:
Step 1: In a small bowl, combine Cajun seasoning, paprika, garlic powder, and cayenne pepper.
Pat salmon fillets dry with paper towels and rub with 1 tablespoon olive oil. Coat each fillet generously with the spice mixture.
Step 2: Heat remaining olive oil in a large skillet over medium-high heat.
Place salmon fillets skin-side up and cook for 3-4 minutes until blackened. Flip and cook for another 3-4 minutes until fish flakes easily.
Step 3: While salmon cooks, prepare the salsa by combining diced avocados, red onion, jalapeño, lime juice, and cilantro in a bowl.
Season with salt and pepper to taste.
Step 4: Serve salmon fillets topped with generous spoonfuls of fresh avocado salsa.
Nutrition:
- Calories: 420 per serving
- Protein: 35g
- Healthy fats: 28g
- Carbohydrates: 9g
- Fiber: 6g
- Sodium: 310mg
Grilled Teriyaki Salmon Skewers With Pineapple
These teriyaki salmon skewers pair perfectly with sweet pineapple chunks for a heart-healthy meal bursting with flavor. The caramelization from grilling enhances the natural richness of salmon.
Ingredients:
- 1 pound salmon fillets, cut into 1-inch cubes
- 1 pineapple, cored and cut into 1-inch chunks
- 1/2 cup low-sodium teriyaki sauce
- 2 tablespoons honey
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 red bell pepper, cut into 1-inch pieces
- 1 red onion, cut into 1-inch pieces
- 8 wooden skewers, soaked in water for 30 minutes
Instructions:
Step 1: In a medium bowl, whisk together teriyaki sauce, honey, ginger, garlic, and olive oil to create the marinade.
Step 2: Place salmon cubes in a resealable bag, add half the marinade, and refrigerate for 30 minutes.
Step 3: Preheat grill to medium-high heat (about 400°F).
Step 4: Thread salmon, pineapple, bell pepper, and onion alternately onto soaked skewers.
Step 5: Grill skewers for 2-3 minutes per side, turning carefully, until salmon is opaque and flakes easily.
Step 6: While grilling, brush skewers with remaining marinade for extra flavor.
Step 7: Remove from grill and let rest for 2 minutes before serving.
Nutrition:
- Calories: 285 per serving
- Protein: 23g
- Carbohydrates: 24g
- Fat: 12g (healthy omega-3 fats)
- Fiber: 2g
- Sodium: 320mg
Coconut-Crusted Salmon With Mango Chutney
This tropical-inspired salmon dish combines the heart-healthy benefits of omega-3 rich salmon with crispy coconut crust and sweet-tangy mango chutney for a delicious weeknight dinner.
Ingredients:
- 4 salmon fillets (6 oz each)
- 1 cup unsweetened shredded coconut
- 2 egg whites
- 1 tablespoon lime juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 ripe mangoes, diced
- 1 small red onion, finely chopped
- 1 jalapeño, seeded and minced
- 2 tablespoons lime juice
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon honey
- 2 tablespoons olive oil
Instructions:
Step 1: Preheat oven to 400°F. Line a baking sheet with parchment paper.
Step 2: In a shallow bowl, whisk egg whites with 1 tablespoon lime juice. In another bowl, combine coconut, salt and pepper.
Step 3: Pat salmon fillets dry. Dip each fillet into egg mixture, then press into coconut mixture to coat thoroughly.
Step 4: Heat olive oil in an oven-safe skillet over medium-high heat. Place salmon coconut-side down and cook for 2 minutes until golden. Flip carefully and transfer skillet to oven.
Step 5: Bake for 8-10 minutes until salmon flakes easily with a fork.
Step 6: Meanwhile, prepare mango chutney by combining diced mango, red onion, jalapeño, lime juice, cilantro, and honey in a bowl.
Step 7: Serve salmon topped with generous spoonfuls of mango chutney.
Nutrition:
- Calories: 420 per serving
- Protein: 32g
- Fat: 25g (mostly healthy omega-3s)
- Carbohydrates: 18g
- Fiber: 4g
- Sodium: 380mg
Herb-Roasted Salmon With Lentil and Vegetable Medley
This heart-healthy dish combines omega-3 rich salmon with protein-packed lentils and colorful vegetables, creating a complete meal that’s as nutritious as it’s delicious.
Ingredients:
- 4 salmon fillets (6 oz each)
- 1 cup dried green lentils, rinsed
- 2 tablespoons olive oil, divided
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 yellow squash, diced
- 1 red onion, chopped
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh herbs (dill, parsley, thyme), chopped
- 1 teaspoon paprika
- Salt and pepper to taste
- 3 cups vegetable broth
Instructions:
Step 1: Preheat oven to 400°F. Cook lentils in vegetable broth according to package directions until tender, about 20-25 minutes.
Step 2: Meanwhile, season salmon with salt, pepper, paprika, and 1 tablespoon fresh herbs. Place on a lined baking sheet.
Step 3: In a large skillet, heat 1 tablespoon olive oil over medium heat. Add garlic and onion, sauté for 2 minutes.
Add bell pepper, zucchini, and yellow squash, cooking until just tender, about 5 minutes.
Step 4: Roast salmon in preheated oven for 12-15 minutes until it flakes easily with a fork.
Step 5: Mix cooked lentils with vegetable mixture. Drizzle with remaining olive oil and lemon juice.
Season with salt, pepper, and remaining herbs.
Step 6: Serve each salmon fillet over a bed of the lentil and vegetable medley.
Nutrition:
- Calories: 450 per serving
- Protein: 38g
- Fat: 18g (mostly heart-healthy omega-3s)
- Carbohydrates: 32g
- Fiber: 12g
- Sodium: 320mg
Middle Eastern Za’atar Salmon With Cucumber Yogurt Sauce
This heart-healthy salmon dish combines the aromatic za’atar spice blend with cooling cucumber yogurt sauce for a perfect balance of flavors that’s ready in under 30 minutes.
Ingredients:
- 4 salmon fillets (5-6 oz each)
- 2 tablespoons olive oil
- 3 tablespoons za’atar spice blend
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup Greek yogurt
- 1 cucumber, grated and drained
- 2 garlic cloves, minced
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh dill, chopped
- ¼ teaspoon salt
- Fresh mint leaves for garnish
Instructions:
Step 1: Preheat oven to 400°F (200°C). Pat salmon fillets dry with paper towels and place on a lined baking sheet.
Step 2: In a small bowl, mix olive oil with za’atar, salt, and pepper. Brush mixture evenly over salmon fillets.
Step 3: Bake salmon for 12-15 minutes until it flakes easily with a fork but remains moist in the center.
Step 4: While salmon bakes, prepare the sauce. Mix yogurt, drained grated cucumber, minced garlic, lemon juice, dill, and salt in a bowl.
Step 5: Serve salmon with a generous dollop of cucumber yogurt sauce and garnish with fresh mint leaves.
Nutrition:
- Calories: 320 per serving
- Protein: 34g
- Healthy Fats: 18g
- Carbohydrates: 7g
- Fiber: 2g
- Omega-3 fatty acids: 1,500mg
- Sodium: 680mg
Final Thoughts
You’ve now got nine delicious ways to incorporate heart-protective salmon into your weekly rotation.
Research shows that consuming just two servings of fatty fish weekly can reduce cardiovascular disease risk by 36%.
Each recipe delivers approximately 2-3 grams of omega-3s per serving—meeting your entire weekly requirement.
Don’t hesitate to customize these dishes based on seasonal ingredients while maintaining the heart-healthy profile that makes salmon truly exceptional.
