Healthy, Delicious Salmon Recipes

salmon spawning
salmon spawning | Source

Salmon History

Almost everyone has heard of salmon. It is reported to be a well loved food even among those who don't care for fish. For fishermen, cooks, and gourmets, a favored seafood, possible because of it's distinctive color. Salmon coloring ranges from a pale, delicate pink to a deep rich pink, close to a red.

For the Indians salmon was looked upon as life. For them it provided nourishment both physically and spiritually. They had special rituals and legends pertaining to the yearly salmon run.

Commercial fishing for salmon began almost immediately after began arriving on the West Coast of America. By the 1900s it was a profitable undertaking.

The life cycle of the salmon is an interesting one. They begin life in fresh water and travel to the saltwater of the ocean when quite young. They live here for three to four years, until they mature, and in spring they make the trip back where there were born and to freshwater on more. During their trip back home they neither eat or drink. Once there they mate and another generation of salmon is born. Unfortunately, the female usually dies after spawning.

Health benefits of salmon
Health benefits of salmon | Source

Health Benefits of Salmon

  • Salmon is high in fish oil which promotes smooth skin and reduces redness.
  • The omega - 3 fats in salmon helps reduce inflammation which is the base of many of health problems.
  • The high amount of Omega - 3's in salmon helps reduce the chance of heart disease.
  • Salmon contains a concentrated level of protein which helps build muscle, which in turn helps you burn more calories.
  • Arthritis is no match for the high levels of Omega - 3's in salmon.
  • The Omega 3 acids and amino acids in Salmon help prevent macular degeneration.
  • Salmon helps decrease the risk of arrhythmia's.
  • Salmon's Omega 3's provide nourishment to hair follicles helping hair grow healthy and preventing hair loss.
  • It also helps prevent blood clots which are the cause of many strokes.
  • Salmon's level of Omega - 3 is also thought to help slow down the effects of age - related cognitive and Alzheimer's disease.
  • Diabetes is also reduced or prevented by the high levels of Omega - 3's in salmon.
  • Salmon can help lower your blood sugar level which lowers your risk of developing diabetes.
  • People who eat fish high in Omega - 3's, such as salmon, have a lower occurrence of depression and aggression.
  • The high level of iron in salmon helps remedy some forms of anemia.
  • Salmon help speed up you metabolism.


salmon recipes
salmon recipes | Source

Salmon with Mustard Glaze

Ingredients:

2 salmon fillets (5 oz each)

2 tbsp honey mustard dressing

2 minced scallions

1 tsp dried thyme

1/4 tsp garlic powder

Directions:

Preheat oven to 350 degrees.

Remove skin from salmon fillet and place on a baking try.

Mix together honey mustard, scallions, thyme, and garlic powder and spread on fillet.

Bake for approximately 15 minutes, until salmon flakes.

Note: This recipe serves 2. It contains 4 grams of carbohydrates and 29 grams of protein.

Baked Potatoes Stuffed with Salmon

Ingredients:

4 medium baking potatoes

1/2 cup reduced fat sour cream

1/2 cup 1% buttermilk

1 tbsp butter

1 tsp crazy mixed up salt

4 oz smoked salmon, cut into 1/2" pieces

2 tsp minced onions

Directions:

Bake potatoes in microwave until tender.

Cool until you are able to handle potato without burning yourself.

Cut a thing slice off the top of each potato and throw away.

Scoop out the pulp of the potato, leaving a thin shell.

Mix together potato and sour cream, buttermilk, butter, and crazy mixed up salt.

Gently mix in salmon and minced onions.

Spoon into potato shells.

Note: This recipe serves 4. It contains 52 grams of carbohydrates and 4 grams of fiber.

Florentine Salmon

Ingredients:

2 cups canned milk

4 salmon fillets

1/4 cup butter

1/4 cup all purpose flour

1/2 tsp dry mustard

1/4 tsp salt

1/4 tsp hot sauce

1 1/2 cups four cheese blend, shredded

2 cups frozen spinach, thawed and drained

Directions:

Drain and flake canned salmon. Set aside liquid.

Add enough milk to salmon liquid to make it equal 1 1/2 cups liquid.

Melt butter and add flour stirring until blended.

Heat milk and salmon liquid mixture to a boil and add flour mixture, stirring until smooth and thick.

Add mustard, salt, hot sauce, and 1 cup of the cheese.

Place spinach into 4 separate individual sized casseroles, top with salmon, sauce, and rest of the cheese.

Bake, uncovered, for 15 minutes.

Note: This recipe serves 4. It contains 38 grams of carbohydrates and 7 grams of protein.

More by this Author


Comments 35 comments

acaetnna profile image

acaetnna 5 years ago from Guildford

Really interesting salmon recipes. I shall definitely book mark this page and try out some of your recipes. Thank you.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

acaetnna, let me know how you like the recipes. My favorite is the mustard salmon. but all are really delicious.


acaetnna profile image

acaetnna 5 years ago from Guildford

Will be sure to let you know, in act the mustard salmon sounded awesome so think I will try that first. Thanks.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Good choice acaetnna.


anglnwu profile image

anglnwu 5 years ago

I love salmon and all these recipes sound delicious. Got to try the one with the baked potatoes. Rated up.


Peggy W profile image

Peggy W 5 years ago from Houston, Texas

We also love salmon. Thanks for these delicious sounding recipes and the information about all the health benefits of eating salmon. Bookmarked. Useful and up ratings!


Eiddwen profile image

Eiddwen 5 years ago from Wales

Mmmm another one to bookmark.

Take care

Eiddwen.


Jamie Brock profile image

Jamie Brock 5 years ago from Texas

I am embarrassed to admit that I've never had fresh salmon.. I've seen it on TV and in recipes and it looks and sounds delicious.. I hear it is healthy, too! Maybe I'll try your mustard and salmon recipe soon.. Thanks for sharing!


Athlyn Green profile image

Athlyn Green 5 years ago from West Kootenays

I love salmon. This is a good Hub. Voted up.


vocalcoach profile image

vocalcoach 5 years ago from Nashville Tn.

Thank you so much for these marvelous recipes for salmon. This is my favorite food. I have been searching the internet for recipes that I like. Now, I have found "the one" right here on your hub. The mustard salmon sounds awesome and I will use your recipe tomorrow. The florentine will be next. Great reminders on the benefits or omega 3 found in salmon. (mouth watering right this minute). Rated up and awesome. :)vocalcoach


dearabbysmom profile image

dearabbysmom 5 years ago from Indiana

All these recipes sound great, but I think I'll had to the baked potato salmon first...very unique. Thank you for sharing!


Om Paramapoonya profile image

Om Paramapoonya 5 years ago

Salmon is my favorite fish to cook and eat! The baked potatoes stuffed with salmon sounds delish. I actually just ate dinner but this hub has made me hungry again.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

anginwu, I love salmon also. The stuffed potato recipe is great. Thanks for the rating.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Peggy, it's a wonderful thing that somethig that taste so good is good for you. Thanks for the rating.


dahoglund profile image

dahoglund 5 years ago from Wisconsin Rapids

lent used to bring out the salmon when I grew up.A standard dish for us was canned salmon served with mashed potatoes.Not glamorous but easy to make.A friend of mine picked up on this dish from my mother but looked on me as strange when I said I mixed the potatoes and salmon together.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Jamie, the mustand and salmon recipe is easy to make - I think you'll like it. There's lots of people that have never had fresh salmon. But, once you try it you'll keep wanting it.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Athlyn, thanks for the rating. You'll love the recipes.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

vovalcoach, you'll love the recipes. The mustard salmon is terrific and a great first choice. Let me know how you liked them. Thanks for the rating.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

dearabbysmom, a good choice. It's easy to make and delicious. Let me know how you like it.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Om, you need to try it for your next dinner. It's really good.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

dahoglund, I like salmon mixed in mashed potatoes. I wouldn't mind a few kernels of corn in there either.


Rhonda Waits profile image

Rhonda Waits 5 years ago from The Emerald Coast

Great hub and recipes. I love salmon. You always make my mouth water with your yummy recipes. Just keep up the good work.

Sweet wishes Rhonda


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Rhonda, I aim to please. I also love to eat hence the variety of recipes you see. Thanks for visiting.


SweetiePie profile image

SweetiePie 5 years ago from Southern California, USA

I love salmon, so thanks for sharing a few ideas on how to prepare it.


TajSingh 5 years ago from United Kingdom

Hi! Great hub! Never knew that salmon had many health benefits.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

SweetiePie, hope you like the recipes. If you try them let me know how you liked them.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

TajSingh, I was kind of surprized myself. I knew I liked salmon but didn't realize all it could do for you.


Fluffy77 profile image

Fluffy77 5 years ago from Enterprise, OR

Thanks for these recipes, my folks are back on the old Atkins diet again so salmon is one they will be able to eat still. I'll pass this on to them, plus most Northwestern people just love the salmon anyway! LOL, on the other pink meat t-shirt very funny stuff!


Leptirela profile image

Leptirela 5 years ago from I don't know half the time

mmmmmm!!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Fluffy, I'm just glad that salmon is on my list of things that I'm allowed to eat. Let me know how your parents like the recipes.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Leptirela, I hope you try them, they are delicious.


akirchner profile image

akirchner 5 years ago from Central Oregon

Definitely rated up as salmon is so good for you - one of my favorite meals period! I have a great favorite at a local restaurant - a lovely salad where they serve a whole grilled salmon fillet on top! Fabulous cookbooks too!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

akirchner, the salad sounds delicious. I love salmon. Thanks for the rating.


Best Alaskan Salmon 5 years ago

I will definitely add these recipes to my collection... Good job!


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida Author

Best Alaska Salmon, thanks for the comment. I'm sure you'll like the recipes, they're delicious.

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