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

Salmon Spread
Salmon Spread

Photo Via Thinkstock

Makes about 2 cups

Prep time: 10 minutes

Supplies: bowl, spoon, knife, cutting board, microwave


  • 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)


  1. Soften cream cheese in microwave for 30 seconds

  2. Add cream cheese and other ingredients in a bowl and mix until combined

  3. Refrigerate until ready to use

  4. 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

Oven-Steamed Salmon Fillet
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


  • 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


  1. Preheat oven to 375 degrees

  2. Tear 2 sheets of aluminum foil about 18"x12". Fold in half with shiny side in to make a crease, then unfold

  3. Spray or oil the center area of one shiny side of each of the foil sheets

  4. Add 1 cup of the prepared rice/grain to the oiled side near the crease

  5. Add the salmon on top of the rice

  6. Salt and pepper the salmon

  7. Add 2 slices of lemon to each piece of salmon

  8. Add 2 tbs of the flavored liquid or water to each portion

  9. Fold the top over the salmon and rice and seal the three sides by folding or rolling them together

  10. Place the bundles on the baking sheet or pan

  11. 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

Salmon and Vegetable Skewers
Salmon and 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


  • 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


  1. Toss vegetables in 1 tbs of oil, salt and pepper, remove and reserve

  2. Toss salmon cubes in 1 tbs of oil and salt and pepper

  3. Preheat broiler

  4. Skewer salmon and vegetables alternating each on the skewer

  5. Finish each skewer with a mushroom (start with one if desired)

  6. Place skewers on baking sheet or pan

  7. Cook under broiler about 6 inches from the heat. Cook each side for 2-3 minutes

  8. 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

Smoked Salmon Pizza
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


  • 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


  1. Preheat oven to 425 degrees

  2. Spread cream cheese on baked crust and add the smoked salmon, or smear the salmon spread on the baked crust

  3. Starting with the cheese, add the remaining ingredients

  4. Add to baking sheet

  5. 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

Salmon Quesadilla
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


  • 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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  1. Preheat oven to 400 degrees

  2. Add tortillas to lightly sprayed baking sheet or aluminum foil

  3. Add cheese to tortillas

  4. Top with salmon and avocado

  5. Bake at 400 for 5-7 minutes, until heated, melted, with tortilla a little crispy

  6. Top the tortillas making into the style of a sandwich

  7. 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