Three Salmon Recipes

These three easy fish recipes show you how to bake salmon in the oven, grill salmon and pan-fry salmon on the stove. Best of all, these easy fish recipes are low-calorie, heart-healthy and delicious.

Ingredients

  • 4 salmon fillets (5 oz each), skin off
  • 1 Tbsp extra virgin olive oil
  • 1/2 tsp salt
  • 1 tsp black pepper
  • 2 tsp canola oil spray

Directions

  1. Rub both sides of salmon fillets with oil, salt, pepper and sugar.
  2. Baked Salmon Preheat oven to 400°. Bake salmon on a foil-lined baking sheet that has been coated with cooking spray. Bake for 5 to 7 minutes, until firm and not opaque.
  3. Pan Fried Salmon Coat sauté pan with cooking spray, and place over high heat. Place fish in pan; lower heat and let cook, undisturbed for 3 to 4 minutes. Flip and sear fish fillet on opposite side another 3 to 4 minutes, until firm and not opaque.
  4. Grilled Salmon Enjoy the charred, barbecued flavor of salmon by cooking it directly on a hot outdoor grill or in a preheated grill pan on the stove.
  5. If using an outdoor grill, place fish on aluminum foil coated with canola oil spray, just enough so that the fish doesn't stick. (about 1 teaspoon). Cook 3 to 4 minutes on each side, until firm and not opaque.
  6. If you are using a grill pan, lay fish directly on pan surface that has been coated with canola oil spray. You should immediately hear it sizzle. Let cook, undisturbed for 3 to 4 minutes. Flip to other side. Cook additional 3 to 4 minutes, until firm and not opaque.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
308
% Daily Value*
  • Total Fat
    21g
    32%
  • Saturated Fat
    4g
    20%
  • Cholesterol
    83mg
    28%
  • Sodium
    383mg
    16%
  • Total Carbohydrate
    0g
    0%
  • Dietary Fiber
    0g
    0%
  • Sugars
  • Protein
    28g
    56%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.