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Low Calorie Salmon Recipes

Salmon helps you lose weight! It does have a high fat content but here’s the good news, it works very effectively to help with weight loss.  Salmon has fat composition, Omega-3 essential fats, proteins and vitamin D and is free of carbohydrates. This not only assist in keeping the calories off but also helps the cardiovascular system, prevents some kinds of cancer, stimulates brain activity and aids in controlling high blood pressure. Salmon is high in protein and vitamins, along with the Omega 3 fatty acid; it helps in controlling cravings and weight.

Apart from the nutritional and low calorie benefits, salmons are delicious and light on the tummy.

You can cook salmon in many ways to suit your palate. It can be grilled, boiled, steamed, and used in pizzas and scrumptious sandwiches. Salmon makes for great diet food although it can be a little expensive. It is actually considered as one of the super foods for weight loss. The American Heart Association recommends that you eat 12 oz of fatty fish, like salmon, per week. Some other benefits of Omega 3 fats and the proteins it has, is that it helps in burning belly fats, decreases hunger and slows down digestion. Although consuming this fish needs to be part of a bigger dietary plan and it is important that you exercise and eat other healthy foods to lose weight.

We have some deliciously healthy, low calorie salmon recipes to help reach your weight loss goals.

Honey Soy Boiled Salmon


  • 1 pound salmon center cut fillet (skinned and cut in four halves)    
  • 1 scallion (chopped finely)
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 2 tablespoons of reduced soy sauce
  • 1 teaspoon roasted sesame seeds
  • 1 teaspoon ginger (chopped finely)


Put the scallion, soy sauce, honey, vinegar and ginger in a bowl and whisk till the honey gets dissolved.  Place the pieces of fish fillets in four separate pieces of foil. Drizzle a bit of the scallion honey soy sauce to keep it moist. Fold each piece of foil in an envelope fashion.

Heat a pan on medium heat, pour some water into the pan and place the fish fillet foil pieces in there for about 4 to 5 minutes.

Remove the salmon from the foil and transfer the pieces to another pan. Pour the remaining sauce over the salmon and let it cook for 2 minutes.
Garnish with roasted sesame seeds.

Salmon just doesn’t need to be boiled or steamed. It doesn’t take very long to cook, and when infused with a bit of wine, vinegar or lemon juice dressing, it can make for a decadent low calorie meal without you feeling guilty of putting on the pounds. Here’s a simple and easy to make grilled salmon recipe –

Herbed Grilled Salmon


  • 1 ½ pounds of salmon fillets
  • 2 tablespoons of cooking white wine
  • 1 teaspoon low fat butter
  • ½ teaspoon of garlic powder
  • ½ teaspoon of onion powder
  • ½ teaspoon of lemon pepper
  • ½ teaspoon of basil (dried)
  • ½ teaspoon of oregano (dried)
  • ½ teaspoon of dill weed (dried)
  • ½ teaspoon of paprika powder
  • ½ a lime
  • ½ teaspoon of salt
  • Vegetable oil spray


Preheat the grill to high heat. Spread a large piece (enough for the salmon skillet) of foil in a tray design by folding up the four sides.

Spray the insides of the foil tray with vegetable oil. Place the foil tray on a metal platter for taking it to the grill. Place the salmon fillet skinned side down in the foil tray. Squeeze lime juice all over the salmon and drizzle white wine on it. Spread the low fat butter on the top side up of the salmon.

Take a bowl, and put the salt, garlic powder, onion powder, lemon pepper powder, basil, dill weed and oregano. Mix these ingredients well.

Sprinkle the powdered mixture over the salmon evenly, after which do the same with paprika

Place your metal platter or baking pan over the grill. Place the foil tray onto the grill. Cover the grill and cook it for 10 minutes. Check to see if the fish has cooked by noticing that a nice pink color overall and firm when touched by the back of a fork. Once cooked, lift the fish with a spatula and plate

These are just some recipes for salmons that are healthy, nutritious and very scrumptious.


Submitted on January 16, 2014