Maintaining a healthy heart requires careful attention to diet, exercise, and lifestyle. One crucial step towards achieving this goal is incorporating foods rich in omega-3 fatty acids into your daily meals. Salmon, in particular, has been touted as a superfood due to its impressive nutritional profile. With an abundance of essential vitamins and minerals, salmon provides numerous health benefits that can significantly improve overall cardiovascular well-being.
But what about those who need to watch their sodium intake? For individuals with high blood pressure or other heart-related conditions, it’s essential to opt for recipes that are not only delicious but also low in sodium. In this article, we’ll explore 20 mouthwatering and healthy low-sodium salmon recipes that cater to the needs of those seeking a balanced diet.
Lemon Herb Baked Salmon with Garlic
This refreshing and flavorful recipe combines the sweetness of salmon with the brightness of lemon and herbs, making it a perfect dish for any occasion. With only a few ingredients and simple steps, you’ll be enjoying this delicious baked salmon in no time.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 lemons, juiced
– 2 tbsp chopped fresh parsley
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle lemon juice, parsley, garlic, and thyme evenly.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Low Sodium Grilled Salmon with Dill and Lemon
This refreshing recipe combines the flavors of dill and lemon with the tender texture of grilled salmon, all while keeping sodium levels low. Perfect for a light and healthy dinner option.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup freshly chopped dill
– 2 lemons, juiced (about 2 tbsp)
– 2 tsp olive oil
– Salt-free seasoning blend (to taste)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together chopped dill and lemon juice.
3. Brush both sides of salmon fillets with olive oil.
4. Season with salt-free seasoning blend to taste.
5. Grill salmon for 4-6 minutes per side, or until cooked through.
6. During the last minute of grilling, brush salmon with dill-lemon mixture.
7. Serve immediately and enjoy!
Cooking Time: 8-12 minutes
Garlic Butter Salmon with Asparagus
A flavorful and healthy combination that’s perfect for a weeknight dinner or special occasion. This recipe is easy to make and requires minimal ingredients, yet it packs a punch of flavor.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together the softened butter and minced garlic.
5. Spread the garlic butter evenly over each salmon fillet.
6. Arrange the asparagus spears around the salmon fillets.
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
9. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Maple Glazed Salmon with Roasted Vegetables
Elevate your dinner game with this sweet and savory dish featuring maple glazed salmon paired with a colorful medley of roasted vegetables. Perfect for a quick weeknight meal or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup pure maple syrup
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp Dijon mustard
– Salt and pepper to taste
– Assorted vegetables (such as Brussels sprouts, carrots, sweet potatoes, red onions)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, whisk together maple syrup, olive oil, garlic, and Dijon mustard.
4. Place salmon fillets on the prepared baking sheet and brush the glaze evenly over each piece.
5. Roast vegetables of your choice alongside the salmon for 20-25 minutes, or until tender and caramelized.
6. Cook salmon for an additional 10-12 minutes, or until cooked through.
7. Season with salt and pepper to taste.
Cooking Time: Approximately 35-40 minutes
Low Sodium Salmon Patties with Fresh Herbs
Salmon patties are a delicious and healthy twist on traditional burgers. This recipe combines the omega-rich benefits of salmon with the bright flavors of fresh herbs, all while keeping sodium levels low.
Ingredients:
– 1 pound cooked salmon, flaked
– 1/4 cup panko breadcrumbs
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– 1 egg, lightly beaten
– Salt-free seasoning blend (such as Mrs. Dash) to taste
– Cooking spray or oil
Instructions:
1. In a medium bowl, combine salmon, panko breadcrumbs, parsley, dill, and lemon juice. Mix gently until just combined.
2. Add the beaten egg and mix until the mixture forms a cohesive patty shape.
3. Season with salt-free seasoning blend to taste.
4. Heat a non-stick skillet or grill over medium-high heat. Cook patties for 4-5 minutes per side, or until cooked through and slightly charred.
5. Serve immediately on a bun or as a standalone snack.
Cooking Time: 8-10 minutes
Salmon and Avocado Salad with Lime Dressing
This refreshing salad combines the flavors of grilled salmon, creamy avocado, and tangy lime dressing for a light and satisfying meal. Perfect for warm weather or any time you want a healthy and flavorful dish.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 ripe avocados, diced
– 1/2 red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1/4 cup fresh cilantro leaves
– 2 tbsp freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season salmon fillets with salt and pepper. Grill for 4-5 minutes per side, or until cooked through.
3. In a large bowl, combine diced avocado, red onion, and jalapeño pepper.
4. Squeeze lime juice over the salad and toss to combine.
5. Flake grilled salmon into chunks and add to the salad.
6. Sprinkle with cilantro leaves and serve immediately.
Cooking Time: 15-20 minutes
Baked Salmon with Spinach and Tomatoes
A flavorful and healthy dish that combines the richness of salmon with the nutrients of spinach and tomatoes. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cups fresh spinach leaves
– 1 pint cherry tomatoes, halved
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a bowl, mix together spinach leaves, cherry tomatoes, olive oil, garlic, salt, and pepper.
5. Spoon the spinach-tomato mixture evenly over each salmon fillet.
6. Bake for 12-15 minutes or until salmon is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Low Sodium Teriyaki Salmon Bowl
Experience the sweet and savory flavors of Japan with this low-sodium take on a classic teriyaki salmon bowl. This dish is perfect for those looking for a healthier, yet still flavorful, meal option.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup low-sodium soy sauce
– 1/4 cup brown sugar
– 2 tbsp rice vinegar
– 2 tbsp water
– 2 tsp grated ginger
– 1 tsp sesame oil
– Salt-free seasoning blend to taste
– Cooked white or brown rice (for serving)
– Roasted vegetables of your choice (for serving)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, brown sugar, rice vinegar, water, ginger, and sesame oil.
3. Place salmon fillets in a shallow baking dish and brush with the teriyaki glaze.
4. Bake for 12-15 minutes or until cooked through.
5. Serve over cooked rice and roasted vegetables of your choice.
Cooking Time: 20 minutes
Salmon with Mango Salsa and Quinoa
This recipe combines the richness of grilled salmon with the sweetness of mango salsa and the nutty flavor of quinoa. Perfect for a quick weeknight dinner or a special occasion, this dish is sure to impress.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup cooked quinoa
– 2 ripe mangos, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. Meanwhile, mix together mango, red onion, jalapeño, and lime juice in a bowl.
5. Cook quinoa according to package instructions.
6. Serve grilled salmon on top of quinoa with mango salsa spooned over the top.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Pesto Salmon with Zucchini Noodles
This recipe combines the rich flavor of pesto with the tender flakiness of salmon, served atop a bed of zucchini noodles for a light and refreshing meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly made pesto
– 1 medium zucchini
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook zucchini noodles according to package instructions or by spiralizing a fresh zucchini.
3. Season salmon fillets with salt and pepper.
4. Drizzle olive oil on the salmon and top each fillet with a spoonful of pesto.
5. Place the salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until cooked through.
6. Toss zucchini noodles with remaining olive oil and season with salt to taste.
7. Serve the salmon atop the zucchini noodles and garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Low Sodium Salmon Chowder with Fresh Dill
This hearty chowder is a perfect combination of fresh dill and tender salmon, all while keeping sodium levels in check. Perfect for a comforting meal that’s also good for you!
Ingredients:
– 1 lb boneless, skinless salmon fillets, cut into 1-inch pieces
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup low-sodium chicken broth
– 1/2 cup milk
– 1 teaspoon dried thyme
– 1/4 cup chopped fresh dill
– Salt-free seasoning blend (to taste)
Instructions:
1. Heat oil in a large pot over medium-high heat. Add onion and garlic; cook until softened, about 3 minutes.
2. Add salmon, chicken broth, milk, and thyme. Bring to a simmer.
3. Reduce heat to low and let chowder simmer for 10-12 minutes or until salmon is cooked through.
4. Stir in chopped fresh dill. Season with salt-free seasoning blend to taste.
5. Serve hot, garnished with additional fresh dill if desired.
Cooking Time: 20-22 minutes
Salmon and Sweet Potato Hash
This hearty recipe combines the rich flavor of pan-seared salmon with the natural sweetness of roasted sweet potatoes, all tied together with a hint of smoky spice. Perfect for a weekend brunch or a quick weeknight dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup olive oil
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper. Toss sweet potatoes with 2 tbsp olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
3. Meanwhile, heat remaining olive oil in a large skillet over medium-high heat. Sear salmon fillets for 3-4 minutes per side or until cooked through.
4. In a small bowl, mix smoked paprika with a pinch of salt and pepper. Sprinkle over the roasted sweet potatoes.
5. Serve salmon atop the sweet potato hash, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Citrus Marinated Salmon with Herbs
This recipe combines the bold flavors of citrus and herbs to create a refreshing salmon dish that’s perfect for any occasion. The tangy marinade helps to tenderize the fish while infusing it with a vibrant, citrusy taste.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed orange juice
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together orange juice, olive oil, rosemary, thyme, and garlic.
2. Add the salmon fillets to the marinade, making sure they’re coated evenly. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
4. Remove the salmon from the marinade, allowing any excess liquid to drip off. Place the fillets on the prepared baking sheet.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Low Sodium Smoked Salmon and Cream Cheese Roll-Ups
These bite-sized roll-ups are a delicious and healthier twist on the classic smoked salmon and cream cheese combination, with significantly reduced sodium levels. Perfect for a quick snack or as an appetizer for your next gathering.
Ingredients:
• 1/2 cup low-fat cream cheese (softened)
• 2 tablespoons lemon juice
• 1/4 teaspoon salt-free seasoning blend
• 8 oz smoked salmon (sliced into thin strips)
• 1 tablespoon chopped fresh dill
• Whole wheat or low-carb tortillas (6-8)
Instructions:
1. In a medium bowl, mix together cream cheese, lemon juice, and salt-free seasoning blend until smooth.
2. Lay a tortilla flat on a work surface.
3. Place about 1/4 cup of the cream cheese mixture onto the center of the tortilla.
4. Arrange 2-3 slices of smoked salmon on top of the cream cheese.
5. Sprinkle with chopped fresh dill.
6. Roll up the tortilla tightly but gently, applying even pressure to ensure a compact shape.
7. Repeat with remaining ingredients and serve chilled.
Cooking Time: None required! These roll-ups are best served immediately, or refrigerate for up to 24 hours.
Salmon with Roasted Brussels Sprouts and Balsamic Glaze
This recipe combines the richness of salmon with the earthy sweetness of roasted Brussels sprouts, all tied together with a tangy balsamic glaze.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. Toss Brussels sprouts with olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
3. Meanwhile, heat a skillet over medium-high heat. Season salmon fillets with salt and pepper. Cook for 3-4 minutes per side or until cooked through.
4. In a small saucepan, combine balsamic vinegar and honey. Bring to a simmer over medium heat and cook until reduced by half (about 5 minutes).
5. Serve roasted Brussels sprouts alongside pan-seared salmon and drizzle with balsamic glaze.
Cooking Time: 25-30 minutes
Low Sodium Salmon Stir-Fry with Vegetables
This recipe is a flavorful and nutritious way to prepare salmon with a variety of vegetables, all while keeping sodium levels low. Perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 4 oz salmon fillet, skin removed
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 cup broccoli florets
– 2 teaspoons soy sauce (low sodium)
– 1 teaspoon honey
– Salt-free seasoning blend to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the bell peppers and broccoli; cook until the vegetables are tender-crisp, about 5 minutes.
4. Season the salmon with salt-free seasoning blend to taste.
5. Add the salmon to the skillet; cook for 2-3 minutes per side, or until cooked through.
6. Stir in the soy sauce and honey.
7. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Salmon and Kale Stuffed Sweet Potatoes
This recipe combines the natural sweetness of sweet potatoes with the bold flavors of salmon and kale, creating a nutritious and delicious meal. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 4 large sweet potatoes
– 1 can of salmon (drained and flaked)
– 2 cups of curly kale, stems removed and chopped
– 2 cloves of garlic, minced
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: 1/4 cup of shredded cheddar cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake the sweet potatoes for 45-50 minutes, or until soft.
3. In a pan, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add chopped kale to the pan and cook until wilted, about 3-5 minutes.
5. Stir in flaked salmon and season with salt and pepper.
6. Slice the baked sweet potatoes open and top each with the salmon-kale mixture.
7. If using cheese, sprinkle on top of the filling.
8. Serve warm and enjoy!
Cooking Time: 50-55 minutes
Herb-Crusted Salmon with Cauliflower Mash
Elevate your dinner game with this flavorful and nutritious recipe that combines the richness of salmon with the creaminess of cauliflower mash, all wrapped up in a fragrant herb crust.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 head of cauliflower
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 1 tsp lemon zest
– Salt and pepper to taste
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the salmon fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together parsley, dill, lemon zest, salt, and pepper.
4. Place the salmon on a baking sheet lined with parchment paper. Sprinkle the herb mixture evenly over each fillet.
5. Drizzle olive oil over the herbs.
6. Bake for 12-15 minutes or until cooked through.
7. Meanwhile, steam cauliflower florets in a steamer basket until tender. Blend with garlic and a pinch of salt to create creamy mash.
Cooking Time: 20-25 minutes
Low Sodium Salmon Tacos with Cabbage Slaw
This recipe offers a flavorful and healthy twist on traditional tacos, featuring grilled salmon, crunchy cabbage slaw, and a hint of lime. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup low sodium soy sauce
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt-free seasoning blend (or to taste)
– 8-10 corn tortillas
– Cabbage Slaw (see below)
Cabbage Slaw:
– 1 head of cabbage, shredded
– 2 tbsp lime juice
– 1 tsp apple cider vinegar
– 1/4 cup chopped fresh cilantro
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together soy sauce, olive oil, cumin, smoked paprika, and salt-free seasoning blend.
3. Brush both sides of the salmon fillets with the marinade.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, prepare Cabbage Slaw by mixing all ingredients in a bowl.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
7. Assemble tacos by placing grilled salmon on tortillas and topping with Cabbage Slaw.
Cooking Time: 12-15 minutes
Salmon and Quinoa Stuffed Bell Peppers
This recipe combines the flavors of pan-seared salmon, quinoa, and roasted bell peppers for a nutritious and delicious meal. The quinoa adds protein and fiber, while the salmon provides omega-3 fatty acids.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 2 salmon fillets (6 oz each)
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Pan-sear salmon fillets with olive oil, garlic, and lemon zest until cooked through. Flake into small pieces.
4. Stuff each bell pepper with quinoa, salmon, salt, and pepper.
5. Place stuffed peppers on a baking sheet lined with parchment paper.
6. Roast for 20-25 minutes or until bell peppers are tender.
Cooking Time: 25 minutes
Summary
Looking for delicious and healthy salmon recipes that are low in sodium? You’re in luck! This article features 20 mouth-watering recipes that prioritize heart health while still satisfying your taste buds. From baked and grilled options to stir-fries and salads, there’s something for everyone. Discover how to make lemon herb baked salmon with garlic, maple glazed salmon with roasted vegetables, and many more tasty dishes. With a focus on low sodium ingredients and creative flavor combinations, these recipes are perfect for anyone looking to incorporate more omega-3 rich foods into their diet.
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