3 Easy, High-Protein Salmon Recipes for Busy Days

As a fitness instructor, I’m always looking for simple, healthy meals that pack a punch when it comes to protein. Salmon is one of my go-to choices—it’s not only delicious but also loaded with lean protein and omega-3 fatty acids, which are essential for muscle recovery and overall wellness. Whether you’re meal prepping for the week or looking for a quick dinner, here are three easy-to-make salmon recipes that are perfect for fueling your active lifestyle.
1. Baked Lemon Garlic Salmon
This dish is as simple as it gets, but it’s packed with flavour and protein. Perfect for meal prep or a weeknight dinner.
Ingredients:
- 2 salmon fillets (about 6 oz each)
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 garlic cloves, minced
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat your oven to 375°F (190°C).
- In a small bowl, mix the olive oil, lemon juice, minced garlic, salt, and pepper.
- Place the salmon fillets on a lined baking sheet and brush them with the lemon garlic mixture.
- Bake for 15-20 minutes, or until the salmon flakes easily with a fork.
- Garnish with fresh parsley and serve with a side of veggies or quinoa for a balanced, protein-packed meal.
Why It’s Great:
This recipe takes minimal prep time but delivers maximum flavour. Plus, it’s a great way to get a solid dose of protein (about 25g per fillet) and heart-healthy omega-3s.
2. Salmon and Avocado Salad
This light and refreshing salad is perfect for lunch or a post-workout meal. It’s high in protein and healthy fats to keep you full and fueled throughout the day.
Ingredients:
- 1 cooked salmon fillet (about 6 oz)
- 1 ripe avocado, diced
- 2 cups mixed greens (spinach, arugula, or your favourite blend)
- 1/4 red onion, thinly sliced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Flake the cooked salmon into bite-sized pieces.
- In a large bowl, combine the mixed greens, avocado, red onion, and salmon.
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Toss everything together and serve immediately.
Why It’s Great:
This salad is incredibly satisfying without being heavy. It’s loaded with protein (about 30g from the salmon and avocado), healthy fats, and fibre, making it the perfect post-workout meal to aid muscle recovery.
3. Teriyaki Salmon Bowls
Craving something a little different? These teriyaki salmon bowls are sweet, savoury, and packed with protein. They’re also super customizable based on what you have in your fridge!
Ingredients:
- 2 salmon fillets (about 6 oz each)
- 1/4 cup soy sauce (low sodium)
- 2 tbsp honey or maple syrup
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 garlic clove, minced
- 1 tsp grated ginger
- 1 cup cooked brown rice
- Mixed veggies (seaweed, edamame, shredded carrots, cucumber)
Instructions:
- In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
- Place the salmon fillets in a shallow dish and pour the teriyaki sauce over them. Let it marinate for at least 15 minutes.
- Heat a pan over medium heat and cook the salmon for 4-5 minutes on each side, until fully cooked and caramelised.
- Serve the salmon over a bed of brown/white rice, and top with veggies for a complete meal.
Why It’s Great:
This dish satisfies those savoury cravings while still providing around 25g of protein per serving. The balance of protein, complex carbs from the brown rice, and fibre from the veggies makes this a perfect, well-rounded meal.
Fuel Your Fitness With Flavour
Incorporating more protein into your diet doesn’t have to be complicated or boring. These salmon recipes are quick, easy, and perfect for anyone looking to fuel their body with the nutrients needed to stay active and energised. Whether you’re prepping for the week or cooking up a quick dinner, these meals will help you stay on track with your fitness goals while enjoying some seriously delicious food!
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