5 Non-Boring Ways to Eat Salmon
Student-athletes are busy people. STACK understands that. That's why we are bringing you our "Non-Boring Ways to Eat" series, each installment of which presents a week's worth of healthy, performance-fueling meals you can make from the same staple ingredient. This week: Salmon Recipes That Really are Easy to Make.
Salmon can be purchased in a few different forms. Canned salmon provides convenience and shelf stability for a prolonged period. Smoked salmon delivers an interesting flavor and has a longer shelf life than fresh fish. Fresh salmon tastes great, but needs to be consumed quickly. The easy salmon recipes I've whipped up below use all three forms.
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Salmon Spread
Photo Via Thinkstock
Makes about 2 cups
Prep time: 10 minutes
Supplies: bowl, spoon, knife, cutting board, microwave
Ingredients:
6-oz. can salmon (smoked or not, your choice)
8 oz. low-fat cream cheese
½ cup plain yogurt
½ tsp lemon juice
½ tsp ground black pepper
2 tsp chopped fresh dill or herb of choice (or, if you don't have fresh herbs, use 2/3 tsp of dried herbs)
Directions:
Soften cream cheese in microwave for 30 seconds
Add cream cheese and other ingredients in a bowl and mix until combined
Refrigerate until ready to use
Spread on sandwiches, wraps, crackers or wrap in lettuce leaves and enjoy
Nutrition Per Serving:
Calories: 363
Protein: 29.26 g
Fat: 21.58 g
Carbs: 13.05 g
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Oven-Steamed Salmon Fillet
Photo via Thinkstock
Makes 2 portions
Prep Time: 10 minutes | Cook time: 20-30 minutes
Supplies: Knife, cutting board, oven, aluminum foil, baking sheet or baking pan
Ingredients:
2 6-oz. pieces salmon fillet
2 cups prepared rice or grain of choice
4 slices lemon
4 tbs water or flavored liquid
sprinkle salt & pepper
oil or pan spray
Directions:
Preheat oven to 375 degrees
Tear 2 sheets of aluminum foil about 18"x12". Fold in half with shiny side in to make a crease, then unfold
Spray or oil the center area of one shiny side of each of the foil sheets
Add 1 cup of the prepared rice/grain to the oiled side near the crease
Add the salmon on top of the rice
Salt and pepper the salmon
Add 2 slices of lemon to each piece of salmon
Add 2 tbs of the flavored liquid or water to each portion
Fold the top over the salmon and rice and seal the three sides by folding or rolling them together
Place the bundles on the baking sheet or pan
Bake at 375 for 15-20 minutes for 1-inch thick pieces of salmon. If thicker, bake for 20-30 minutes
Nutrition Per Serving:
Calories: 514
Protein: 47.64 g
Fat: 15.4 g
Carbs: 46.25 g
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Salmon & Vegetable Skewers
Photo via Thinkstock.
Makes 2 portions
Supplies: cutting board, knife, metal or wooden skewers (soaked in water), baking sheet or pan, and oven broiler
Prep Time: 15 minutes | Cook time: 8-12 minutes
Ingredients:
12 oz. salmon cut into 1-inch cubes, 10-12 pieces
2 bell peppers cut into 1" x 1" pieces
2 red onions quartered, cored and separated
10 mushrooms
4 tbs olive oil
Sprinkle salt and pepper
Directions:
Toss vegetables in 1 tbs of oil, salt and pepper, remove and reserve
Toss salmon cubes in 1 tbs of oil and salt and pepper
Preheat broiler
Skewer salmon and vegetables alternating each on the skewer
Finish each skewer with a mushroom (start with one if desired)
Place skewers on baking sheet or pan
Cook under broiler about 6 inches from the heat. Cook each side for 2-3 minutes
Serve with favorite potato, pasta, rice/grain or salad
Nutrition Per Serving:
Calories: 455.92
Protein: 48.66 g
Fat: 15.40 g
Carbs: 42.25 g
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Smoked Salmon Pizza
Photo via Thinkstock
Makes 4 portions
Supplies: knife, cutting board, baking sheet, oven
Prep time: 20 minutes | Cook time: 8-12 minutes
Ingredients:
1 each pre-baked pizza crust
4 oz. low-fat cream cheese
6 oz. smoked salmon
½ cup diced red or green onion
½ cup diced tomatoes
½ cup sliced black olives
½ cup shredded pizza cheese
Directions:
Preheat oven to 425 degrees
Spread cream cheese on baked crust and add the smoked salmon, or smear the salmon spread on the baked crust
Starting with the cheese, add the remaining ingredients
Add to baking sheet
Bake at 425 for 8-12 minutes until bottom is crispy and cheese is melted
Nutrition Per Serving:
Calories: 344.53
Protein: 23.74 g
Fat: 14.30 g
Carbs: 30.20 g
Salmon Quesadilla
Photo via Thinkstock
Makes 2 portions
Supplies: paring knife, pan spray, baking sheet or aluminum foil, oven
Prep time: 5 minutes | Cook time: 5-7 minutes
Ingredients:
2 each flour tortillas (burrito size)
6 oz. can cooked or smoked salmon
1 cup shredded taco cheese
1 each avocado sliced or diced
½ cup yogurt
½ cup salsa (mango or black bean are great options)
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Directions:
Preheat oven to 400 degrees
Add tortillas to lightly sprayed baking sheet or aluminum foil
Add cheese to tortillas
Top with salmon and avocado
Bake at 400 for 5-7 minutes, until heated, melted, with tortilla a little crispy
Top the tortillas making into the style of a sandwich
Cut and serve with salsa and sour cream
Nutrition Per Serving:
Calories: 687.5
Protein: 39.4 g
Fat: 33.94 g
Carbs:56.06 g
This article originally appeared on STACK.com: 5 Non-Boring Ways to Eat Salmon