Salmon is one of the healthiest types of fish out there! It’s packed full of nutrients and vitamins - like omega-3 fatty acids, lean protein, and potassium. Since it’s such a versatile and tasty fish, there are many ways to prepare it. But each cooking method is unique! Some ways of eating salmon are healthier than others. A few of them add unnecessary calories by covering the fish in butter, heavily processed oils, and other saturated fats. This makes the healthy and delicious salmon a not so nutritious meal.
The good news is you can prepare healthy salmon recipes if you simply prioritize clean, lean, nutritious ingredients and cooking methods. And you’re in luck. Today’s post is all about healthy ways to eat salmon. These cooking methods help to maximize the nutritional benefits of the fish. Plus, they’re super easy to make and perfect for meal-prepping. Let’s get right into them!
Healthy Ways To Eat Salmon
The most important thing to consider whenever you’re trying to eat healthy is your main ingredient. So that being said, it's crucial to select the most high-quality, sustainable, ocean-raised, ocean-loved salmon. Oshēn salmon is packed with nutrients, it’s shipped straight from the fjords of Chilé to your door. Make sure you start with the best quality fish to get the most nutrition bang for your buck. So without further delay, let's get into the healthiest ways to eat and therefore cook salmon.
Poached salmon is delicious and extra healthy, thanks to the lack of added oils. The result of poaching salmon is a tender, soft, and moist piece of fish. And it’s low-calorie as well! This healthy way of eating salmon only has about 135 calories per 4-ounce serving. Poaching is also a super easy and quick method. Expect your salmon to be ready in less than 10 minutes! It’s ideal to include in a salmon salad or a comforting dish with mashed potatoes.
To prepare a poached salmon, cook it in a large saucepan on the stovetop. Then fill the skillet with a liquid of your choice. The healthiest option is seasoned water, but white wine or vegetable broth are good alternatives. Let the liquid simmer and place the fish on the pan. It should take about 8 minutes to cook. Though it’s best to check the consistency to make it to your liking. And you’re done! Remove the salmon from the liquid and let it chill before serving.
Everyone loves smoked salmon, right? Even though cold-smoked salmon is extremely popular, hot-smoking is here to steal the show. Hot-smoked salmon is the perfect meal for a cold day. It has all the delicious smokiness and nutritional benefits. Plus, you can eat it all year round. So it’s the best of both worlds! This meal is low-calorie, too. A 4-ounce hot-smoked fillet has only about 190 calories.
Hot-smoking salmon is easier than it sounds. The first step is a no-brainer: brine the fish. It should be coated with salt and pepper for at least an hour. Then prepare a pan with wood chirps chips and turn on the heat. Place the salmon fillets inside a foil pack and leave them to cook on the skillet. Smoke the fish until the internal temperature is at 140 degrees. Once it’s cooked through, take it out of the heat and prepare to serve.
This one is up there with poaching on the list of healthy ways to eat salmon. It’s a no-fuss, easy salmon recipe! Steamed salmon has 130 calories per serving and packs a punch of flavor. This cooking method leaves the fish extra moist and doesn’t require any olive oil or butter. You can use any steamer at hand. Although the oven and some parchment paper will work wonders. It takes longer than poached or pan-fried salmon. But those 20 - 30 minutes are more than worth the results!
You can almost say the salmon cooks itself with this method. All you have to do is leave it to steam inside the oven. Start by placing a saucepan on the lowest rack. Next, line parchment paper onto a thin baking sheet. Put the salmon fillets on top of the paper and move the sheet to the top oven rack. Add boiling water to the pan on the lowest rack and close the oven door. Cook for 10 - 15 minutes and remove from the oven. Done!
Baking is a versatile way of cooking salmon. But this baked salmon recipe is the healthiest version of oven-baking the delicious fish. You will use parchment paper to replace any oils and keep the seasonings to a minimum. Salt and pepper will do! If you bake the salmon inside the oven like this, it shouldn’t have more than 180 calories. Ready for a 15-minute easy salmon recipe?
First, pat dry the salmon fillets dry and season with salt and pepper. Place the salmon skin-side down in a baking sheet, on top of non-stick parchment paper. You can also add lemon juice or parsley to the fish before putting it into the oven. Now, cook the fish inside the oven at 450 degrees for 10 - 13 minutes. Easy, right?
Even though pan-fried salmon is pretty much irresistible, grilling is the healthier option. Grilled salmon has about 160 calories per 4-ounce serving. So it’s low-calorie and delicious! This is thanks to the lack of any extra fats, except a little olive oil for coating the grill. The best thing about it is that it only takes 10 - 15 minutes to grill salmon! Check out our favorite salmon grilling tips to make sure it comes out perfect each time.
Grilling salmon is easy and the perfect summer activity. The first step is to start with a clean and preheated grill. Then pat your salmon dry and prepare it for the racks. Remember to cook skin-side first, that’s crucial. After 8 to 10 minutes, flip sides with a proper spatula. Then, cook the other side for another 8 minutes. Now you’re ready to remove the salmon from the heat. Enjoy!
We’re finishing with a classic! Cold smoking is a fan-favorite way of eating salmon. You can find it in pretty much every salmon salad or seafood bagel out there. As it should be - it’s delicious! Cold-smoked salmon is healthy, summer-approved, and perfect for meal prepping. Plus, it only has 130 calories per 4-ounce serving. This method takes time and dedication but the finalized dish is amazing. Here’s how to cold-smoke salmon at home!
Start by letting the salmon brine in the salt and seasonings mixture for at least a couple of hours. Then, rinse the salt off the fish with cold water. Pat dry with paper towels and move to a cooling rack. Leave it in the fridge overnight or for up to 2 days to form a pellicle for the smoke to adhere to.
Use a smoke generator for the next steps. Place the salmon on the top rack of the oven, with the smoke generator at the bottom. Make sure the smoking chamber doesn’t go above 80 degrees and leave to smoke for 24 hours. Though you should check it regularly! Once the salmon is done, remove it from the oven and let it chill. It should be translucent and firm to touch. Congrats, you’ve just cold-smoked salmon!
What is your favorite healthy salmon cooking method?
Now you’re an expert in the healthiest ways to eat salmon! These are all the basics for endless healthy salmon recipes you can make at home. Cooking nutritious food has never been easier! It’s all about the ingredients, the quality of the fish, and how you prepare it. And if you’re looking for more salmon recipes, check out our blog to get inspired. You can also head to our Pinterest and Instagram accounts to never miss a new post. Have fun cooking some delicious and healthy salmon!