25 Anti-Inflammatory Salmon Recipes for Easy Weeknight Dinners

Salmon is one of the easiest proteins to cook on a weeknight. A fillet roasts in about 12 minutes, it pairs with nearly any vegetable, and it’s one of the richest everyday sources of omega-3 fats. These 25 anti-inflammatory salmon recipes give you enough variety to put it on the menu once or twice a week without getting bored: sheet pan dinners, skillet meals, bowls, tacos, salads, burgers, and a few budget-friendly recipes that use canned salmon.

Each recipe pairs salmon with vegetables, whole grains, beans, herbs, and olive oil, the foods that make up eating patterns often described as anti-inflammatory. That said, no single fish or recipe treats inflammation or any medical condition. What matters most is your overall pattern of eating over time. The American Heart Association’s Mediterranean diet guidance, for example, includes eating fish regularly as part of a pattern built on vegetables, legumes, and whole grains.

Read this before you start

Buying salmon. Fresh or frozen both work. Frozen fillets are often the better value; thaw them overnight in the refrigerator, or seal them in a bag and submerge in cold water for about an hour. Most recipes call for four 5- to 6-ounce fillets about 1 inch thick. Thinner fillets cook faster.

Cook to a safe temperature. The federal safe minimum internal temperature chart lists 145°F/63°C for fish, or until the flesh is opaque and separates easily with a fork. An instant-read thermometer in the thickest part is the most reliable test.

Skin on or off? Skin-on fillets hold together better and get crispy in a skillet. If you don’t like the skin, it slides off easily after cooking.

About the nutrition numbers. Estimated nutrition per serving is calculated from the listed ingredients using standard food-composition values for farmed Atlantic salmon. Wild salmon is leaner, so it will be lower in calories and fat. Brands and swaps change the numbers.

Leftovers. Refrigerate cooked salmon within 2 hours and eat within 3–4 days, according to the USDA’s leftovers guidance. Leftover salmon is great cold on salads and in bowls.

For more ideas in the same style, see our anti-inflammatory chicken recipes and our 21-day anti-inflammatory meal plan.

1. Sheet Pan Salmon with Broccoli and Sweet Potatoes

Sweet potatoes get a head start in the oven, then salmon and broccoli join them for the last 12 minutes. One pan, complete dinner.

Serves: 4. Time: Prep 10 minutes; cook 30 minutes.

Ingredients

• 2 medium sweet potatoes, cut into ¾-inch cubes
• 3 tablespoons extra-virgin olive oil, divided
• ¾ teaspoon salt, divided
• 1 teaspoon smoked paprika
• 4 cups broccoli florets
• 4 salmon fillets (5–6 ounces each)
• 1 teaspoon garlic powder
• 1 lemon, cut into wedges

Instructions

1. Heat the oven to 425°F. Toss sweet potatoes with 1 tablespoon oil, ¼ teaspoon salt, and paprika on a large sheet pan. Roast 15 minutes.
2. Toss the broccoli with 1 tablespoon oil and ¼ teaspoon salt. Push the potatoes aside and add broccoli and salmon to the pan.
3. Brush salmon with the remaining oil and season with garlic powder and remaining salt.
4. Roast 12–14 minutes, until the salmon reaches 145°F/63°C. Serve with lemon.

Estimated nutrition per serving: 480 calories; 34 g protein; 30 g carbohydrate; 7 g fiber; 25 g fat.

2. Ginger-Garlic Glazed Salmon with Green Beans

A lightly sweet, savory glaze made with low-sodium soy sauce, ginger, and just a little honey.

Serves: 4. Time: Prep 10 minutes; cook 15 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• 3 tablespoons reduced-sodium soy sauce or tamari
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 tablespoon grated fresh ginger
• 2 garlic cloves, grated
• 1 pound green beans, trimmed
• 1 tablespoon avocado or olive oil
• 1 teaspoon sesame seeds
• 2 cups cooked brown rice

Instructions

1. Heat the oven to 400°F. Whisk soy sauce, honey, vinegar, ginger, and garlic.
2. Toss green beans with oil on a sheet pan. Place salmon in the center and spoon half the glaze over it.
3. Bake 12–14 minutes, until the salmon reaches 145°F/63°C.
4. Brush with the remaining glaze, sprinkle with sesame seeds, and serve with rice.

Estimated nutrition per serving: 470 calories; 35 g protein; 37 g carbohydrate; 5 g fiber; 19 g fat.

3. Mediterranean Baked Salmon with Tomatoes and Olives

Salmon bakes on a bed of cherry tomatoes, olives, red onion, and oregano, which turn into a quick, juicy sauce.

Serves: 4. Time: Prep 10 minutes; cook 15 minutes.

Ingredients

• 2 pints cherry tomatoes
• ½ red onion, sliced
• ⅓ cup pitted Kalamata olives
• 2 garlic cloves, sliced
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• ½ teaspoon salt
• 4 salmon fillets (5–6 ounces each)
• 1 lemon, sliced
• 2 tablespoons chopped fresh basil
• 2 cups cooked quinoa or farro

Instructions

1. Heat the oven to 425°F. In a 9×13-inch baking dish, toss tomatoes, onion, olives, garlic, oil, oregano, and ¼ teaspoon salt.
2. Nestle salmon on top, season with remaining salt, and lay lemon slices over it.
3. Bake 13–15 minutes, until the salmon reaches 145°F/63°C and the tomatoes burst.
4. Top with basil and serve over quinoa.

Estimated nutrition per serving: 500 calories; 36 g protein; 31 g carbohydrate; 6 g fiber; 26 g fat.

4. Salmon with Lemon-Dill Yogurt and Roasted Asparagus

A classic spring combination that works year-round. The yogurt sauce takes 2 minutes and keeps for days.

Serves: 4. Time: Prep 8 minutes; cook 14 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• 1 pound asparagus, trimmed
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon salt and ¼ teaspoon black pepper
• ¾ cup plain Greek yogurt
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon zest plus 1 tablespoon juice
• 1 small garlic clove, grated
• 1 pound baby potatoes, halved and boiled until tender (optional side)

Instructions

1. Heat the oven to 425°F. Arrange asparagus and salmon on a sheet pan, drizzle with oil, and season with salt and pepper.
2. Roast 12–14 minutes, until the salmon reaches 145°F/63°C.
3. Stir yogurt with dill, lemon zest, lemon juice, and garlic.
4. Serve the salmon and asparagus with the sauce and potatoes, if using.

Estimated nutrition per serving (without potatoes): 380 calories; 38 g protein; 7 g carbohydrate; 2 g fiber; 22 g fat.

5. Turmeric-Spiced Salmon with Cauliflower Rice

Turmeric, cumin, and coriander form a golden crust on the salmon. Cauliflower rice cooks in the same skillet afterward.

Serves: 4. Time: Prep 8 minutes; cook 15 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• ¾ teaspoon salt, divided
• ¼ teaspoon black pepper
• 2 tablespoons extra-virgin olive oil, divided
• 1 bag (16 ounces) cauliflower rice, fresh or frozen
• 1 cup frozen peas
• 2 green onions, sliced
• ¼ cup chopped cilantro
• 1 lime, cut into wedges

Instructions

1. Mix the spices with ½ teaspoon salt and the pepper. Rub over the salmon.
2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook salmon 4 minutes per side, until 145°F/63°C. Transfer to a plate.
3. Add the remaining oil, cauliflower rice, peas, and remaining salt. Cook 5–6 minutes, stirring, until tender.
4. Stir in green onions and cilantro. Serve with salmon and lime.

Estimated nutrition per serving: 400 calories; 37 g protein; 13 g carbohydrate; 5 g fiber; 23 g fat.

6. Salmon Quinoa Bowls with Avocado and Cucumber

Salmon, quinoa, crunchy vegetables, and avocado with a simple lemon-tahini drizzle. Prep the components ahead for easy lunches.

Serves: 4. Time: Prep 15 minutes; cook 15 minutes.

Ingredients

• 1 cup dry quinoa, rinsed
• 4 salmon fillets (5 ounces each)
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 1 English cucumber, diced
• 1 cup shredded red cabbage
• 1 avocado, sliced
• 2 cups baby spinach or arugula
• 3 tablespoons tahini, 2 tablespoons lemon juice, 2 tablespoons water, pinch of salt

Instructions

1. Simmer quinoa in 2 cups water, covered, 15 minutes. Rest 5 minutes and fluff.
2. Meanwhile, season salmon with paprika and salt. Cook in oil in a skillet over medium-high heat 4 minutes per side, until 145°F/63°C.
3. Whisk the tahini, lemon juice, water, and salt.
4. Build bowls with greens, quinoa, salmon, cucumber, cabbage, and avocado. Drizzle with sauce.

Estimated nutrition per serving: 590 calories; 37 g protein; 37 g carbohydrate; 10 g fiber; 33 g fat.

7. Air Fryer Salmon Bites

Cubed salmon crisps up in the air fryer in 8 minutes. Great for kids, salads, and bowls.

Serves: 4. Time: Prep 8 minutes; cook 8 minutes.

Ingredients

• 1¼ pounds skinless salmon, cut into 1-inch cubes
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon salt
• Lemon wedges and Greek yogurt dip, for serving

Instructions

1. Heat the air fryer to 400°F.
2. Toss the salmon with oil and seasonings.
3. Arrange in a single layer without crowding. Air fry 7–8 minutes, shaking halfway, until 145°F/63°C.
4. Serve with lemon and yogurt dip, or over salad.

Estimated nutrition per serving: 300 calories; 29 g protein; 1 g carbohydrate; 0 g fiber; 19 g fat.

8. Canned Salmon Patties with Herb Yogurt

A budget-friendly way to eat salmon. Canned salmon with bones (softened during canning) also adds calcium; you can mash the bones right in or remove them.

Serves: 4 (2 patties each). Time: Prep 12 minutes; cook 10 minutes.

Ingredients

• 2 cans (6 ounces each) wild salmon, drained
• 2 large eggs
• ½ cup whole-wheat panko or rolled oats
• 2 green onions, finely sliced
• 2 tablespoons chopped fresh dill or parsley
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon zest
• ¼ teaspoon black pepper
• 2 tablespoons extra-virgin olive oil
• ½ cup plain Greek yogurt mixed with 1 tablespoon lemon juice and 1 teaspoon dill
• Mixed greens, for serving

Instructions

1. Flake the salmon in a bowl. Add eggs, panko, green onions, herbs, mustard, lemon zest, and pepper. Mix well.
2. Shape into 8 patties about ½ inch thick.
3. Heat oil in a large nonstick skillet over medium heat. Cook 4–5 minutes per side, until golden and 160°F/71°C in the center (they contain egg).
4. Serve over greens with herb yogurt.

Estimated nutrition per serving: 300 calories; 28 g protein; 10 g carbohydrate; 2 g fiber; 16 g fat.

9. Pesto Salmon with Roasted Green Beans and Tomatoes

Store-bought or homemade basil pesto acts as a ready-made sauce and seasoning in one.

Serves: 4. Time: Prep 5 minutes; cook 15 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• ¼ cup basil pesto
• 1 pound green beans, trimmed
• 1 pint cherry tomatoes
• 1 tablespoon extra-virgin olive oil
• ¼ teaspoon salt
• 2 tablespoons toasted pine nuts or chopped walnuts

Instructions

1. Heat the oven to 425°F. Toss green beans and tomatoes with oil and salt on a sheet pan.
2. Place the salmon on the pan and spread 1 tablespoon pesto over each fillet.
3. Roast 12–15 minutes, until the salmon reaches 145°F/63°C.
4. Sprinkle with nuts.

Estimated nutrition per serving: 460 calories; 36 g protein; 13 g carbohydrate; 5 g fiber; 30 g fat.

10. Miso-Glazed Salmon with Bok Choy

White miso brings deep, savory flavor with very little effort. The broiler caramelizes the glaze in minutes.

Serves: 4. Time: Prep 8 minutes; cook 12 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• 2 tablespoons white miso paste
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1 teaspoon toasted sesame oil
• 1 teaspoon grated fresh ginger
• 4 heads baby bok choy, halved
• 1 tablespoon avocado oil
• 2 cups cooked brown rice
• Sliced green onions, for serving

Instructions

1. Heat the broiler with a rack 6 inches from the heat. Whisk miso, vinegar, honey, sesame oil, and ginger.
2. Arrange salmon and bok choy on a foil-lined sheet pan. Brush bok choy with avocado oil and the salmon with the miso glaze.
3. Broil 8–10 minutes, until the glaze browns and the salmon reaches 145°F/63°C. Cover loosely with foil if the glaze darkens too quickly.
4. Serve with rice and green onions.

Estimated nutrition per serving: 470 calories; 36 g protein; 30 g carbohydrate; 4 g fiber; 22 g fat.

11. Blackened Salmon Tacos with Crunchy Cabbage Slaw

Smoky blackening spices, a tangy yogurt-lime slaw, and warm corn tortillas. A fun Friday night dinner.

Serves: 4 (2 tacos each). Time: Prep 15 minutes; cook 10 minutes.

Ingredients

• 1¼ pounds skinless salmon fillet
• 2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• ½ teaspoon dried oregano
• ¼ teaspoon cayenne (optional)
• ½ teaspoon salt
• 1 tablespoon avocado oil
• 3 cups shredded cabbage
• ⅓ cup plain Greek yogurt
• 2 tablespoons lime juice
• ¼ cup chopped cilantro
• 8 corn tortillas, warmed
• 1 avocado, sliced

Instructions

1. Mix the spices and salt; rub over the salmon.
2. Heat oil in a cast-iron skillet over medium-high heat. Cook salmon 3–4 minutes per side, until 145°F/63°C. Flake into pieces.
3. Toss cabbage with yogurt, lime juice, and cilantro.
4. Fill tortillas with salmon, slaw, and avocado.

Estimated nutrition per serving: 520 calories; 35 g protein; 36 g carbohydrate; 9 g fiber; 26 g fat.

12. Salmon and White Bean Skillet with Spinach

Salmon fillets finish cooking in a garlicky white bean and spinach sauce. The beans add fiber and make it filling without a separate side.

Serves: 4. Time: Prep 8 minutes; cook 18 minutes.

Ingredients

• 4 salmon fillets (5 ounces each)
• ½ teaspoon salt, divided
• ¼ teaspoon black pepper
• 2 tablespoons extra-virgin olive oil, divided
• 4 garlic cloves, sliced
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 1 cup halved cherry tomatoes
• ½ cup low-sodium vegetable broth
• 5 cups baby spinach
• 1 tablespoon lemon juice

Instructions

1. Season salmon with ¼ teaspoon salt and pepper. Sear in 1 tablespoon oil in a large skillet over medium-high heat, 4 minutes skin side up. Flip and transfer to a plate (it will finish later).
2. Add remaining oil and garlic; cook 30 seconds. Add beans, tomatoes, broth, and remaining salt; simmer 4 minutes.
3. Stir in spinach until wilted. Return the salmon, cover, and cook 3–4 minutes, until 145°F/63°C.
4. Drizzle with lemon juice.

Estimated nutrition per serving: 450 calories; 37 g protein; 21 g carbohydrate; 7 g fiber; 23 g fat.

13. Maple-Dijon Salmon with Brussels Sprouts

Tangy Dijon and a small amount of maple make a sweet-savory glaze that pairs perfectly with crispy roasted Brussels sprouts.

Serves: 4. Time: Prep 10 minutes; cook 25 minutes.

Ingredients

• 1 pound Brussels sprouts, halved
• 2 tablespoons extra-virgin olive oil, divided
• ½ teaspoon salt, divided
• 4 salmon fillets (5–6 ounces each)
• 2 tablespoons Dijon mustard
• 1 tablespoon pure maple syrup
• 1 garlic clove, grated
• 2 tablespoons chopped walnuts

Instructions

1. Heat the oven to 425°F. Toss sprouts with 1 tablespoon oil and ¼ teaspoon salt. Roast 12 minutes.
2. Whisk mustard, maple, garlic, and remaining oil.
3. Add salmon to the pan, season with remaining salt, and brush with the glaze.
4. Roast 12–13 minutes, until the salmon reaches 145°F/63°C. Sprinkle the sprouts with walnuts.

Estimated nutrition per serving: 450 calories; 36 g protein; 15 g carbohydrate; 5 g fiber; 28 g fat.

14. Salmon Niçoise Salad

A French classic with salmon instead of tuna. Cook the potatoes, eggs, and green beans in the same pot of water to save time.

Serves: 4. Time: Prep 15 minutes; cook 20 minutes.

Ingredients

• 12 ounces baby potatoes, halved
• 4 large eggs
• 8 ounces green beans, trimmed
• 4 salmon fillets (5 ounces each), roasted or pan-seared to 145°F/63°C
• 6 cups mixed greens
• 1 cup cherry tomatoes, halved
• ⅓ cup Niçoise or Kalamata olives
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 small shallot, minced
• Pinch of salt and pepper

Instructions

1. Cover potatoes with cold water in a pot and bring to a boil. Cook 8 minutes.
2. Add the eggs and cook 10 minutes; add the green beans for the last 3 minutes. Drain and cool everything in ice water. Peel and halve the eggs.
3. Whisk oil, vinegar, mustard, shallot, salt, and pepper.
4. Arrange greens, potatoes, beans, eggs, tomatoes, olives, and salmon on plates. Drizzle with dressing.

Estimated nutrition per serving: 540 calories; 39 g protein; 22 g carbohydrate; 5 g fiber; 33 g fat.

15. Salmon Simmered in Coconut Curry

Salmon pieces poach gently in a fragrant coconut curry with spinach. Serve over brown rice to soak up the sauce.

Serves: 4. Time: Prep 10 minutes; cook 20 minutes.

Ingredients

• 1 tablespoon avocado oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons Thai red curry paste
• 1 teaspoon ground turmeric
• 1 can (13.5 ounces) light coconut milk
• ½ cup low-sodium vegetable broth
• 1 red bell pepper, sliced
• 1¼ pounds skinless salmon, cut into 2-inch pieces
• 4 cups baby spinach
• 1 tablespoon lime juice
• 2 cups cooked brown rice
• Fresh basil or cilantro

Instructions

1. Heat oil in a deep skillet over medium heat. Cook onion 4 minutes. Add garlic, ginger, curry paste, and turmeric; stir 1 minute.
2. Add coconut milk, broth, and bell pepper. Simmer 5 minutes.
3. Add salmon, cover, and simmer gently 6–8 minutes, until 145°F/63°C.
4. Stir in spinach and lime juice. Serve over rice with herbs.

Estimated nutrition per serving: 520 calories; 34 g protein; 33 g carbohydrate; 4 g fiber; 28 g fat.

16. Salmon Lettuce Wraps with Mango Salsa

Light, fresh, and colorful. Mango salsa adds sweetness and a little heat.

Serves: 4. Time: Prep 15 minutes; cook 10 minutes.

Ingredients

• 1¼ pounds skinless salmon
• 1 teaspoon chili powder
• ½ teaspoon salt
• 1 tablespoon avocado oil
• 1 mango, diced
• ½ red bell pepper, diced
• 2 tablespoons finely chopped red onion
• 1 jalapeño, seeded and minced (optional)
• 2 tablespoons chopped cilantro
• 1 lime, juiced
• 1 head butter lettuce
• 1 cup cooked brown rice or quinoa

Instructions

1. Season salmon with chili powder and salt. Cook in oil in a skillet over medium-high heat 4 minutes per side, until 145°F/63°C. Flake.
2. Mix mango, bell pepper, onion, jalapeño, cilantro, and lime juice.
3. Fill lettuce leaves with a spoonful of rice, salmon, and salsa.

Estimated nutrition per serving: 400 calories; 30 g protein; 29 g carbohydrate; 3 g fiber; 18 g fat.

17. Walnut and Herb-Crusted Salmon

A crunchy topping of walnuts, parsley, lemon zest, and Dijon adds texture and another source of plant omega-3s.

Serves: 4. Time: Prep 10 minutes; cook 14 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• 1 tablespoon Dijon mustard
• ⅓ cup walnuts, finely chopped
• 3 tablespoons whole-wheat panko
• 2 tablespoons chopped fresh parsley
• 1 teaspoon lemon zest
• 1 tablespoon extra-virgin olive oil
• ¼ teaspoon salt
• Roasted broccoli or a green salad, for serving

Instructions

1. Heat the oven to 400°F. Line a sheet pan with parchment and place salmon on it.
2. Brush mustard over each fillet.
3. Mix walnuts, panko, parsley, lemon zest, oil, and salt. Press onto the salmon.
4. Bake 12–14 minutes, until 145°F/63°C and the crust is golden.

Estimated nutrition per serving (salmon only): 410 calories; 34 g protein; 5 g carbohydrate; 1 g fiber; 28 g fat.

18. Lemon Salmon Pasta with Spinach and Peas

Flaked salmon tossed with whole-wheat pasta, peas, spinach, and a light lemon-Parmesan sauce made with pasta water.

Serves: 4. Time: Prep 5 minutes; cook 20 minutes.

Ingredients

• 8 ounces whole-wheat penne or fusilli
• 1 cup frozen peas
• 12 ounces skinless salmon
• ½ teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil, divided
• 3 garlic cloves, minced
• 4 cups baby spinach
• 1 lemon, zested and juiced
• ⅓ cup grated Parmesan
• Black pepper

Instructions

1. Cook pasta according to the package, adding peas for the last 2 minutes. Reserve 1 cup pasta water and drain.
2. Season salmon with ¼ teaspoon salt. Cook in 1 tablespoon oil in a large skillet 4 minutes per side, until 145°F/63°C. Flake.
3. Add remaining oil and garlic to the skillet; cook 30 seconds. Add spinach until wilted.
4. Add pasta, peas, lemon zest and juice, Parmesan, remaining salt, and ½ cup pasta water. Toss, adding more water as needed. Fold in salmon.

Estimated nutrition per serving: 520 calories; 32 g protein; 52 g carbohydrate; 10 g fiber; 21 g fat.

19. Smoked Paprika Salmon with Crispy Chickpeas

Chickpeas roast until crunchy while the salmon cooks on the same pan. A drizzle of yogurt sauce ties it together.

Serves: 4. Time: Prep 10 minutes; cook 25 minutes.

Ingredients

• 1 can (15 ounces) chickpeas, drained, rinsed, and patted dry
• 1 red onion, cut into wedges
• 1 red bell pepper, sliced
• 2 tablespoons extra-virgin olive oil, divided
• 2 teaspoons smoked paprika, divided
• ¾ teaspoon salt, divided
• 4 salmon fillets (5 ounces each)
• ½ cup plain Greek yogurt with 1 tablespoon lemon juice
• 2 cups baby arugula

Instructions

1. Heat the oven to 425°F. Toss chickpeas, onion, and pepper with 1 tablespoon oil, 1 teaspoon paprika, and ½ teaspoon salt. Roast 12 minutes.
2. Rub salmon with remaining oil, paprika, and salt. Add to the pan.
3. Roast 12–13 minutes, until 145°F/63°C.
4. Serve over arugula with lemon yogurt.

Estimated nutrition per serving: 490 calories; 39 g protein; 26 g carbohydrate; 7 g fiber; 25 g fat.

20. Light Salmon and Corn Chowder

Creamy without heavy cream: a few blended potatoes thicken the broth. Salmon goes in at the end so it stays tender.

Serves: 6. Time: Prep 15 minutes; cook 30 minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 pound Yukon gold potatoes, diced
• 4 cups low-sodium chicken or vegetable broth
• 2 cups frozen corn
• 1 cup 2% milk
• 1¼ pounds skinless salmon, cut into 1-inch cubes
• ¾ teaspoon salt
• 2 tablespoons chopped fresh dill

Instructions

1. Heat oil in a large pot over medium heat. Cook onion, celery, and carrots 6 minutes. Add garlic and thyme for 30 seconds.
2. Add potatoes and broth. Simmer 15 minutes, until potatoes are tender.
3. Transfer 2 cups of the soup to a blender, purée with the milk, and return to the pot (vent the blender lid).
4. Add corn, salmon, and salt. Simmer gently 5 minutes, until salmon reaches 145°F/63°C. Stir in dill.

Estimated nutrition per serving: 340 calories; 25 g protein; 31 g carbohydrate; 4 g fiber; 13 g fat.

21. Fresh Salmon Burgers with Lemon-Caper Sauce

Chopping fresh salmon by hand or with a few pulses in the food processor makes juicy, tender burgers.

Serves: 4. Time: Prep 15 minutes; chill 15 minutes; cook 8 minutes.

Ingredients

• 1¼ pounds skinless salmon, cut into chunks
• 1 tablespoon Dijon mustard
• ¼ cup whole-wheat panko
• 2 green onions, finely sliced
• 1 tablespoon chopped fresh dill
• ½ teaspoon salt
• 1 tablespoon avocado oil
• ⅓ cup plain Greek yogurt, 1 tablespoon chopped capers, 1 teaspoon lemon juice
• 4 whole-wheat buns or large lettuce leaves
• Sliced tomato and red onion

Instructions

1. Finely chop about a quarter of the salmon until paste-like; coarsely chop the rest (or pulse briefly in a food processor).
2. Mix salmon, mustard, panko, green onions, dill, and salt. Shape into 4 patties and chill 15 minutes.
3. Cook in oil in a nonstick skillet over medium-high heat 3–4 minutes per side, until 145°F/63°C.
4. Mix yogurt, capers, and lemon juice. Serve burgers on buns with sauce, tomato, and onion.

Estimated nutrition per serving (with bun): 470 calories; 35 g protein; 28 g carbohydrate; 4 g fiber; 23 g fat.

22. Cooked Salmon Sushi Bowls

All the flavors of a sushi roll in a bowl, using fully cooked salmon so there’s no raw fish involved.

Serves: 4. Time: Prep 15 minutes; cook 12 minutes.

Ingredients

• 4 salmon fillets (5 ounces each)
• 1 tablespoon reduced-sodium soy sauce
• 3 cups cooked brown or sushi rice, seasoned with 1 tablespoon rice vinegar
• 1 cucumber, thinly sliced
• 1 avocado, sliced
• 1 cup shelled edamame, cooked
• 1 cup shredded carrots
• 2 sheets roasted nori, cut into strips
• 2 tablespoons plain Greek yogurt mixed with 1 teaspoon sriracha
• Sesame seeds

Instructions

1. Heat the oven to 400°F. Brush salmon with soy sauce and bake 12 minutes, until 145°F/63°C. Flake.
2. Divide rice among bowls and top with salmon, cucumber, avocado, edamame, carrots, and nori.
3. Drizzle with spicy yogurt sauce and sprinkle with sesame seeds.

Estimated nutrition per serving: 590 calories; 40 g protein; 49 g carbohydrate; 10 g fiber; 26 g fat.

23. Foil-Packet Salmon with Zucchini and Tomatoes

Each person gets their own packet, which steams in the oven or on the grill. Almost nothing to clean up.

Serves: 4. Time: Prep 12 minutes; cook 18 minutes.

Ingredients

• 4 salmon fillets (5–6 ounces each)
• 2 medium zucchini, thinly sliced
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 2 garlic cloves, minced
• 1 teaspoon dried Italian seasoning
• ½ teaspoon salt
• 1 lemon, sliced
• 2 tablespoons chopped fresh basil

Instructions

1. Heat the oven to 400°F (or a grill to medium-high). Cut four 14-inch sheets of foil.
2. Divide zucchini, tomatoes, and onion among the sheets. Top each with a salmon fillet.
3. Mix oil, garlic, Italian seasoning, and salt; spoon over the salmon. Add lemon slices.
4. Fold the foil into sealed packets. Bake 16–18 minutes (or grill 12–14), until the salmon reaches 145°F/63°C. Open carefully; steam is hot. Top with basil.

Estimated nutrition per serving: 400 calories; 34 g protein; 8 g carbohydrate; 2 g fiber; 26 g fat.

24. Salmon Kale Caesar with Greek Yogurt Dressing

A lighter Caesar dressing made with Greek yogurt, lemon, Dijon, and Parmesan. Massaging the kale makes it tender.

Serves: 4. Time: Prep 15 minutes; cook 12 minutes.

Ingredients

• 4 salmon fillets (5 ounces each)
• ¼ teaspoon salt and pepper
• 1 tablespoon extra-virgin olive oil
• 8 cups chopped lacinato kale
• ½ cup plain Greek yogurt
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon anchovy paste (optional)
• 1 garlic clove, grated
• ⅓ cup grated Parmesan, divided
• 1 cup whole-grain croutons or roasted chickpeas

Instructions

1. Season and roast the salmon at 400°F for 12 minutes, until 145°F/63°C.
2. Whisk yogurt, lemon juice, mustard, anchovy paste, garlic, and half the Parmesan. Thin with water if needed.
3. Massage kale with half the dressing for 1–2 minutes until it softens.
4. Top with salmon, croutons, remaining Parmesan, and dressing.

Estimated nutrition per serving: 480 calories; 41 g protein; 21 g carbohydrate; 4 g fiber; 25 g fat.

25. Chimichurri Salmon with Roasted Potatoes

Chimichurri, a bright parsley-garlic sauce from Argentina, cuts through rich salmon beautifully. Make extra for eggs and vegetables later in the week.

Serves: 4. Time: Prep 15 minutes; cook 30 minutes.

Ingredients

• 1½ pounds baby potatoes, halved
• 1 tablespoon extra-virgin olive oil
• ¾ teaspoon salt, divided
• 4 salmon fillets (5–6 ounces each)
• For the chimichurri: 1 cup packed fresh parsley, 2 garlic cloves, 2 tablespoons red wine vinegar, ¼ cup extra-virgin olive oil, ½ teaspoon dried oregano, ¼ teaspoon crushed red pepper, pinch of salt
• 4 cups mixed greens

Instructions

1. Heat the oven to 425°F. Toss potatoes with oil and ½ teaspoon salt. Roast 15 minutes.
2. Add salmon to the pan, season with remaining salt, and roast 12–14 minutes, until 145°F/63°C.
3. Finely chop the parsley and garlic (or pulse in a food processor) and stir with vinegar, oil, oregano, red pepper, and salt.
4. Serve salmon and potatoes over greens with chimichurri spooned on top.

Estimated nutrition per serving: 580 calories; 36 g protein; 30 g carbohydrate; 5 g fiber; 34 g fat.

Tips for perfect weeknight salmon

Pat it dry. Moisture prevents browning. Dry fillets with paper towels before seasoning.

Don’t move it too soon. In a skillet, let salmon cook undisturbed until it releases easily. If it sticks, give it another minute.

Pull it a little early. Salmon continues cooking for a minute or two after it comes off the heat. Check the temperature in the thickest part.

Plan for leftovers. Cook two extra fillets and use them in bowls, salads, or salmon pasta the next day.

Frequently asked questions

Why is salmon considered an anti-inflammatory food?

Salmon is rich in the omega-3 fats EPA and DHA, which are widely studied for their role in the body’s inflammatory processes. It fits well into eating patterns linked with lower inflammation, but no single food treats inflammation or a medical condition on its own.

How often should I eat salmon?

Many health organizations, including the American Heart Association, suggest eating fish, especially fatty fish like salmon, about twice a week as part of a healthy diet. If you’re pregnant, breastfeeding, or feeding young children, ask your healthcare provider about the types and amounts of fish that are right for you.

Is farmed or wild salmon better?

Both provide protein and omega-3 fats. Wild salmon is usually leaner and more expensive; farmed Atlantic salmon tends to be higher in fat and more widely available. Choose what fits your budget and taste.

Can I use frozen salmon in these recipes?

Yes. Thaw it overnight in the refrigerator for the best texture. In a pinch, you can roast salmon straight from frozen: rinse off any ice, add 50 percent more cooking time, and check that it reaches 145°F/63°C.

What sides go best with salmon?

Roasted vegetables (broccoli, Brussels sprouts, asparagus), whole grains (brown rice, quinoa, farro), potatoes, and leafy salads all pair well.

The bottom line on anti-inflammatory salmon recipes

Salmon is fast, versatile, and fits into nearly any style of healthy eating. Pair it with vegetables, whole grains, beans, and olive oil and you have an easy weeknight dinner that supports an overall anti-inflammatory eating pattern. Start with a sheet pan recipe or the foil packets, and keep canned salmon in the pantry for budget nights.

Sources

• American Heart Association: What is the Mediterranean Diet?
• FoodSafety.gov: Safe Minimum Internal Temperature Chart
• USDA FSIS: Leftovers and Food Safety

This article provides general nutrition and cooking information. It does not diagnose, treat, or cure any disease. Individual needs vary; if you have a medical condition, allergies, are pregnant, or follow a prescribed diet, talk with a qualified healthcare professional.