Salmon is one of the healthiest and tastiest foods for a healthy heart and weight management. It is rich in Omega-3 essential fatty-acids which help in muscle growth as well as brain development. People looking to lose weight can definitely benefit from this super food. Likewise, those looking for gaining lean protein can use salmon without worrying about other adverse health effects. So without any further delay, let us discuss 4 healthy and easy ways to cook salmon without worrying about calories.
1. Broiled Salmon with Spinach, Garlic and Tomatoes
Essentially a dish for body builders, this is an easy way to bake salmon in foil.
Ingredients- (For one serving)
- 140 grams of Salmon
- 28 grams low fat or Fat-free Crumbled Feta Cheese
- Garlic-6-7 cloves
- Cherry tomatoes (8-10 )
- 85 grams baby spinach
Method
- Smash 6-7 garlic cloves in a plate to release the juices in them
- Marinate Salmon with pepper and garlic Salt for around 10 minutes
- Take a baking tray and cover it with foil .
- Spray it with butter spray or coat the foil with some oil
- Place the Salmon on the tray and broil it for around 7-9 minutes
- To know whether your salmon is cooked or not, cut it in half and see the color on the inside. If it’s pinkish in color, the salmon is fully cooked. Remember –you must never overcook salmon as the inner proteins and nutrients get destroyed reducing its net nutritional value.
- Sauté the cherry tomatoes, garlic and the baby spinach in a pan in around 2 tea-spoons of oil.
- Plate the sautéed veggies and the broiled salmon and top them with the low fat Feta cheese!
Total Nutritional Value- (for 2 servings)
- Calories- 415
- Fat- 22 grams
- Carbs- 12 gram
- Protein- 42 gram
2. Salmon Steak with Asparagus
This is an easy, quick and healthy way to cook salmon steak in the oven with minimal ingredients and very few calories.
Ingredients- (For 1 serving)
- 200 grams of Salmon steaks
- Olive oil (just to drizzle)
- 6-7 stalks of asparagus
- Lemon Pepper
- Salt
Method
- Preheat the oven at around 200-250 degrees Celsius for 10 minutes. (You can cook salmon at 350 for 15-20 minutes or at 400 for 10-15 minutes).
- Rinse the asparagus stalks and cut off their base ends
- Marinate salmon with lemon pepper (in liberal amounts) and salt
- Take some aluminum foil and oil it with some olive oil
- Drizzle around one tea-spoon of oil onto the asparagus
- Sprinkle some salt over the asparagus and lay the stalks onto the aluminum foil
- Place the steaks over the asparagus and drizzle some olive oil over them as well
- Bake the salmon and the asparagus stalks in the oven at the same temperature for 25 minutes
- Plate the Salmon and the Asparagus and enjoy your healthy and tasty meal!
Total Nutritional Value- (for 1 serving)
- Calories- 470
- Fat- 24 grams
- Carbs- 9.6 gram
- Proteins- 34 gram
3. Poached Salmon
This is one of the healthy salmon recipes that are oil free and extremely beneficial for weight loss and protein gain.
Ingredients- (For one serving)
- 5 cups of water
- Salt
- Peppercorns
- Thyme
- Sliced Lemon
- 140 grams Salmon
Method-
- Set 4 cups of water to boil
- Drop around 2 table spoons of salt
- Put around 20 peppercorn kernels
- Add in 2 dry thyme twigs
- Drop in a few sliced lemon wedges
- Finally, put in the salmon
- Poach for 20 minutes.
- Boil some French beans or asparagus simultaneously for around 3 minutes
- Season with salt and pepper and enjoy your meal!
Total Nutritional Value
- Calories- 400
- Proteins- 45 grams
- Carbs- 8 grams
- Fat- 10 grams
4. Parchment Baked Salmon
This is another tasty and healthy version of baked salmon, amazing for protein gain and fat loss
Ingredients-
- 170 gram Salmon fillet (skinless)
- Thyme
- Salt and Pepper
- Sliced lemon
- Olive Oil
Method
- Place a thin sheet of parchment cooking paper on a baking tray. Lay the salmon fillet on it and drizzle some olive oil on it
- Put sliced lemon wedges on top.
- Top it off with fresh thyme.
- Fold the parchment paper and set to bake at 200 degrees Celsius for 15 minutes
- Serve hot with boiled asparagus.
Net nutritional value
- Calories- 450
- Protein- 37 grams
- Carbs- 13 gram
- Fat- 24 grams
So those are the four tasty and easy ways to cook salmon in a healthy manner. Remember, salmon has an inherent delicate taste-so always season it lightly! Hope you find these recipes useful in your weight loss or protein gain diet!