5 Non-Boring Ways to Eat Salmon

Michael Roddey
STACK
Salmon
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

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
Fat21.58 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

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

RELATED: Foods That Fight Inflammation

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

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

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

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

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

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)

RELATED: The Boston Cannons' Eating Plan

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

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