7 Delicious Heart-Healthy Salmon Recipes You'll Make on Repeat

Wild-caught salmon is arguably the single best protein source for women over 50. Each serving delivers 22g protein, 1,800–2,200mg EPA/DHA omega-3s, astaxanthin (one of nature's most powerful antioxidants), B12, selenium, and vitamin D. These 7 recipes make it effortless to eat salmon 2–3 times per week.

Recipe 1: Lemon-Herb Baked Salmon (15 minutes)

Restaurant-quality with almost no effort. The most requested salmon recipe for busy weeknights.

1. 1Preheat oven to 400°F. Line a baking sheet with parchment.
2. 2Place 6 oz salmon fillet skin-side down.
3. 3Drizzle generously with extra virgin olive oil.
4. 4Season with sea salt, pepper, garlic powder, dill, and thyme.
5. 5Lay thin lemon slices over the top.
6. 6Bake 12–15 min until salmon flakes with a fork.
7. 7Finish with fresh dill and lemon squeeze. Serve immediately.

Recipe 2: Asian Sesame Salmon Bowl

1. 1Whisk: 2 tbsp white miso, 1 tbsp sesame oil, 1 tbsp tamari, 1 tsp honey, 1 tsp fresh ginger.
2. 2Brush glaze over salmon and marinate 15–30 min.
3. 3Pan-sear medium-high heat, 3–4 min per side.
4. 4Build bowl: brown rice base, cucumber, edamame, sliced avocado.
5. 5Top with salmon, drizzle remaining glaze, sprinkle sesame seeds.

Recipe 3: Creamy Dijon Salmon with Capers

1. 1Season salmon with salt and pepper.
2. 2Sear in olive oil over medium-high heat, 3 min per side.
3. 3Remove salmon. Add ¼ cup white wine to pan and reduce 1 min.
4. 4Stir in 3 tbsp Greek yogurt, 2 tbsp Dijon, 2 tbsp capers, lemon juice.
5. 5Return salmon briefly. Serve over wilted spinach.

Recipe 4: Sheet-Pan Salmon with Roasted Vegetables

1. 1Preheat oven to 425°F.
2. 2Toss broccoli, bell pepper, zucchini with olive oil and garlic on sheet pan.
3. 3Roast vegetables 10 min.
4. 4Push to edges, add salmon in center, season with Italian herbs.
5. 5Roast together 12–15 min. Finish with parsley and lemon.

Recipe 5: Salmon Niçoise Salad

1. 1Blanch green beans 3 min, transfer to ice bath.
2. 2Hard-boil 2 eggs per person.
3. 3Arrange arugula, green beans, cherry tomatoes, Niçoise olives, sliced egg.
4. 4Top with pan-seared salmon.
5. 5Dress: 2 tbsp EVOO, 1 tbsp lemon, 1 tsp Dijon. Top with capers.

Recipe 6: Teriyaki Salmon with Bok Choy

1. 1Make teriyaki: 3 tbsp tamari, 1 tbsp honey, 1 tbsp mirin, 1 tsp sesame oil, 1 tsp ginger.
2. 2Marinate salmon in half the sauce 15 min.
3. 3Sear salmon 3–4 min per side.
4. 4Stir-fry baby bok choy with garlic in sesame oil 3 min.
5. 5Serve over rice. Drizzle remaining sauce over all.

Recipe 7: Salmon Patties with Avocado Sauce

1. 1Mix: 2 cans drained wild salmon, 1 egg, 2 tbsp almond flour, 1 tsp Dijon, dill, salt, pepper.
2. 2Form 4 patties, refrigerate 15 min to firm.
3. 3Pan-fry in olive oil, 3–4 min per side until golden.
4. 4Avocado sauce: blend 1 ripe avocado, 2 tbsp Greek yogurt, lime juice, cilantro.
5. 5Serve on mixed greens with avocado sauce.

Pairs With These Recipes

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