20 Delicious High Protein Salmon Recipes for Muscle Growth

Are you looking to fuel your muscles with delicious and nutritious meals? Look no further! High-protein salmon recipes are a great way to get the nutrients you need while enjoying a tasty meal. Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and promote overall health. When paired with other high-protein foods like eggs, Greek yogurt, or quinoa, salmon becomes a powerful muscle-building tool.

In this article, we’ll be sharing 20 mouth-watering high-protein salmon recipes that are perfect for muscle growth. From classic baked salmon to innovative sushi rolls, these recipes offer something for everyone. Whether you’re a fitness enthusiast or just looking for healthy meal ideas, these recipes are sure to satisfy your cravings while supporting your fitness goals.

Garlic Butter Baked Salmon with Lemon

Elevate your weeknight dinner routine with this flavorful and moist salmon recipe. This simple yet impressive dish is perfect for a quick and satisfying meal.

Ingredients:

– 4 salmon fillets (6 oz each)
– 2 cloves of garlic, minced
– 2 tbsp unsalted butter, softened
– 1/2 lemon, juiced
– 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 or aluminum foil.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together minced garlic and softened butter until well combined.
5. Spread the garlic butter mixture evenly over each salmon fillet, leaving a 1/2 inch border around the edges.
6. Drizzle lemon juice over the salmon and season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.

Cooking Time: 12-15 minutes

Spicy Sriracha Honey Glazed Salmon

Elevate your dinner game with this sweet and spicy salmon recipe, perfect for a quick weeknight meal or special occasion. The combination of rich honey, bold sriracha, and flaky salmon will leave you craving more.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1/4 cup honey
– 2 tbsp sriracha sauce
– 2 tbsp soy sauce
– 1 tsp olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, sriracha, and soy sauce.
3. Line a baking sheet with parchment paper or aluminum foil. Place salmon fillets on the prepared sheet.
4. Brush the glaze evenly over each salmon fillet, leaving a 1/2-inch border around edges.
5. Drizzle olive oil over the glazed salmon.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
8. Garnish with fresh cilantro leaves, if desired.

Cooking Time: 12-15 minutes

Creamy Dill and Parmesan Crusted Salmon

Elevate your dinner game with this flavorful salmon recipe, featuring a crispy crust infused with the brightness of dill and the richness of Parmesan cheese.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1/2 cup panko breadcrumbs
– 1/4 cup grated Parmesan cheese
– 2 tbsp unsalted butter, softened
– 1 tsp dried dill weed
– 1 tsp lemon zest
– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together panko breadcrumbs, Parmesan cheese, and dill weed.
3. Place the salmon fillets on a plate or tray.
4. Dot each fillet with softened butter, leaving a 1-inch border around the edges.
5. Sprinkle the breadcrumb mixture evenly over each fillet, pressing gently to adhere.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.

Cooking Time: 12-15 minutes

Maple Mustard Grilled Salmon Skewers

Elevate your outdoor gatherings with these sweet and tangy salmon skewers, perfect for a summer evening or potluck. This recipe combines the rich flavors of maple syrup and mustard to create a dish that’s both familiar and exciting.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1/2 cup pure maple syrup
– 2 tbsp Dijon mustard
– 1 tsp olive oil
– 1 tsp lemon juice
– Salt and pepper, to taste
– Wood skewers, for serving

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together maple syrup, mustard, and lemon juice.
3. Thread salmon fillets onto skewers, leaving a 1-inch border at the top.
4. Brush the maple-mustard mixture evenly over the salmon.
5. Place skewers on the grill and cook for 8-10 minutes per side, or until cooked through.
6. Serve immediately, garnished with lemon wedges if desired.

Cooking Time: 16-20 minutes

Teriyaki Salmon with Sesame Seeds

This Teriyaki Salmon recipe is a classic Japanese-inspired dish that combines the richness of salmon with the savory sweetness of teriyaki sauce, all wrapped up in a crunchy sesame seed crust.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1/2 cup teriyaki sauce
– 2 tbsp soy sauce
– 2 tbsp brown sugar
– 2 tbsp vegetable oil
– 2 tbsp sesame seeds
– 2 cloves garlic, minced
– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, whisk together teriyaki sauce, soy sauce, brown sugar, and garlic.
4. Place salmon fillets on the prepared baking sheet.
5. Brush the teriyaki mixture evenly over the salmon, leaving a 1/2-inch border around each piece.
6. Sprinkle sesame seeds over the top of each piece.
7. Drizzle with vegetable oil and season with salt and pepper to taste.
8. Bake for 12-15 minutes or until cooked through.

Cooking Time: 12-15 minutes

Pesto Crusted Salmon with Roasted Vegetables

A flavorful and healthy dinner option that combines the richness of pesto with the omega-3 benefits of salmon, paired with a colorful medley of roasted vegetables.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1/2 cup freshly made basil pesto
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– 1 large zucchini, sliced
– 1 large red bell pepper, seeded and sliced
– 1 large yellow squash, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together pesto, olive oil, garlic, and lemon zest.
3. Place salmon fillets on a baking sheet lined with parchment paper. Brush the pesto mixture evenly over both sides of the salmon.
4. Season with salt and pepper to taste.
5. Roast zucchini, bell pepper, and squash on a separate baking sheet with olive oil, salt, and pepper. Toss occasionally until tender and lightly caramelized (20-25 minutes).
6. Bake salmon for 12-15 minutes or until cooked through.
7. Serve with roasted vegetables and enjoy!

Cooking Time: 35-40 minutes

Blackened Salmon with Avocado Salsa

Blackened Salmon with Avocado Salsa Recipe

Experience the bold flavors of the South with this easy-to-make blackened salmon recipe, paired with a fresh and creamy avocado salsa.

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 1 ripe avocado, diced
• 1 lime, juiced
• 1/2 red onion, finely chopped
• 1 jalapeño pepper, seeded and finely chopped
• Cilantro leaves for garnish (optional)

Instructions:

1. In a small bowl, mix together paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
2. Place the salmon fillets on a plate and sprinkle the spice mixture evenly over both sides of the fish.
3. Heat olive oil in a large skillet over medium-high heat. Add the salmon and cook for 3-4 minutes per side, or until cooked through.
4. In a separate bowl, combine diced avocado, lime juice, red onion, and jalapeño pepper. Stir well to combine.
5. Serve the blackened salmon with the avocado salsa spooned on top. Garnish with cilantro leaves if desired.

Cooking Time:

12-15 minutes total, depending on your desired level of doneness.

Salmon and Quinoa Protein Bowl

A nutrient-dense and flavorful bowl that combines the omega-rich benefits of salmon with the protein-boosting power of quinoa. This quick and easy recipe makes a perfect meal for a busy day.

Ingredients:

– 1/2 cup cooked quinoa
– 6 oz salmon fillet, skin removed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, onion, garlic, and lemon juice.
3. Place the salmon fillet on a baking sheet lined with parchment paper and brush with the mixture.
4. Bake for 12-15 minutes or until cooked through.
5. Cook quinoa according to package instructions.
6. Combine cooked quinoa and salmon in a bowl. Season with salt and pepper to taste.
7. Garnish with chopped parsley or cilantro, if desired.

Cooking Time: 20-25 minutes

Greek Yogurt Marinated Salmon

Elevate your salmon game with this simple and impressive recipe that combines the tanginess of Greek yogurt with the richness of Mediterranean flavors. This dish is perfect for a quick weeknight dinner or a special occasion.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1 cup Greek yogurt
– 2 tbsp lemon juice
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Fresh parsley or dill for garnish

Instructions:

1. In a large bowl, whisk together Greek yogurt, lemon juice, olive oil, garlic, and oregano.
2. Place the salmon fillets in the marinade, making sure they are fully coated.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat the oven to 400°F (200°C).
5. Remove the salmon from the marinade, letting any excess liquid drip off.
6. Place the salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes or until cooked through.
7. Garnish with fresh parsley or dill and serve immediately.

Cooking Time: 12-15 minutes

Salmon and Egg White Scramble

A protein-packed breakfast that’s both healthy and flavorful, featuring pan-seared salmon and fluffy egg whites.

Ingredients:

– 4 oz salmon fillet (wild-caught or sustainably farmed)
– 2 large egg whites
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (e.g., parsley, dill) for garnish

Instructions:

1. Preheat a non-stick skillet over medium-high heat.
2. Season the salmon fillet with salt and pepper. Add the olive oil and sear the salmon for 3-4 minutes per side, or until cooked through.
3. In a separate bowl, whisk together the egg whites until frothy.
4. Pour the egg whites into the skillet with the cooked salmon. Scramble the eggs until they’re just set.
5. Serve the salmon and egg white scramble together, garnished with chopped fresh herbs if desired.

Cooking Time: 10-12 minutes

Smoked Salmon and Cottage Cheese Wrap

Elevate your lunch game with this refreshing and protein-packed wrap, featuring smoked salmon, creamy cottage cheese, and crunchy veggies.

Ingredients:

– 1/2 cup cottage cheese
– 4 oz smoked salmon, flaked
– 1/2 cucumber, sliced
– 1/4 red bell pepper, sliced
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 1 large flour tortilla

Instructions:

1. In a medium bowl, mix together cottage cheese, salt, and pepper.
2. Spread the cottage cheese mixture evenly onto the tortilla, leaving a 1-inch border around the edges.
3. Top with flaked salmon, cucumber slices, and red bell pepper strips.
4. Drizzle Dijon mustard over the filling.
5. Fold the bottom half of the tortilla up to create a neat wrap, then fold in the sides and roll it up tightly.

Cooking Time: 5 minutes ( prep time)

Salmon Patties with Almond Flour

These salmon patties are a delicious and nutritious twist on the classic fish patty, using almond flour instead of traditional breadcrumbs for a gluten-free and low-carb option.

Ingredients:

– 1 pound fresh or canned salmon, drained and flaked
– 1/2 cup almond flour
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 egg
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Cooking oil or butter for frying

Instructions:

1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, mix together salmon, almond flour, onion, garlic, egg, lemon juice, salt, and pepper.
3. Divide the mixture into 4-6 portions, depending on desired patty size.
4. Shape each portion into a patty.
5. Fry patties in cooking oil or butter for 3-4 minutes per side, until cooked through and golden brown.
6. Serve hot with your favorite sides, such as tartar sauce, coleslaw, or roasted vegetables.

Cooking Time: 8-12 minutes

High Protein Salmon Chowder

This hearty and flavorful chowder is packed with protein from the salmon and Greek yogurt, making it a great option for a post-workout meal or a satisfying lunch.

Ingredients:

– 1 can (14.5 oz) of diced tomatoes
– 2 cups of chicken broth
– 1/2 cup of Greek yogurt
– 2 tablespoons of olive oil
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 teaspoon of dried parsley
– 1/4 cup of salmon fillet (cooked and flaked)
– Salt and pepper to taste
– Optional: 1/4 cup of cooked quinoa for added fiber

Instructions:

1. Heat the olive oil in a large pot over medium-high heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the diced tomatoes, chicken broth, and flaked salmon.
5. Bring to a simmer and let cook for 10-12 minutes or until heated through.
6. Stir in the Greek yogurt and season with salt and pepper to taste.

Cooking Time: 15-18 minutes

Salmon and Spinach Stuffed Sweet Potatoes

Enjoy a nutritious and flavorful twist on traditional baked sweet potatoes with this easy recipe. The combination of savory salmon, wilted spinach, and creamy mashed sweet potato is sure to satisfy your taste buds.

Ingredients:

– 4 large sweet potatoes
– 1/2 pound cooked salmon fillet, flaked
– 1 cup fresh spinach leaves
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese for topping

Instructions:

1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until soft.
3. Meanwhile, heat olive oil in a pan over medium heat. Add spinach and cook until wilted.
4. Stuff each sweet potato with flaked salmon, wilted spinach, and a pinch of salt and pepper to taste.
5. If desired, top with shredded cheddar cheese and return to oven for an additional 2-3 minutes or until melted.

Cooking Time: 1 hour

Air Fryer Salmon with Protein-Packed Green Beans

This recipe is a perfect combination of healthy and flavorful, making it an excellent addition to your meal routine. With the air fryer technology, you can achieve crispy salmon without deep-frying, while cooking green beans to perfection.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper, to taste
– Optional: 1/4 cup chopped fresh parsley for garnish

Instructions:

1. Preheat the air fryer to 400°F (200°C).
2. Rinse the salmon fillets under cold water, pat dry with paper towels.
3. In a bowl, mix olive oil, lemon juice, garlic, salt, and pepper.
4. Place the salmon fillets in the air fryer basket, leaving some space between each piece.
5. Cook the salmon for 12-14 minutes or until cooked through.
6. Toss the green beans with remaining olive oil, salt, and pepper.
7. Add the green beans to the air fryer basket, cook for 4-5 minutes or until tender.
8. Serve the salmon with green beans, garnished with parsley if desired.

Cooking Time: 16-19 minutes

Salmon and Chickpea Salad

This refreshing salad combines the omega-3 rich salmon with creamy chickpeas, tangy citrus, and crunchy fresh herbs, making it a perfect light meal or side dish.

Ingredients:

– 1 can of chickpeas (14.5 oz), drained and rinsed
– 6 oz of cooked salmon, flaked
– 2 tablespoons of freshly squeezed lemon juice
– 1 tablespoon of olive oil
– 1/4 cup of chopped fresh parsley
– Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, salmon, lemon juice, and olive oil.
2. Stir until the ingredients are well combined.
3. Fold in the chopped parsley.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.

Cooking Time: 5 minutes (preparation only)

Salmon and Lentil Stew

This recipe combines the rich flavor of salmon with the comforting warmth of lentils, creating a nutritious and satisfying stew perfect for any meal.

Ingredients:

– 1 can (14.5 oz) diced tomatoes
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/2 teaspoon dried thyme
– Salt and pepper, to taste
– 6 oz salmon fillet (wild-caught Alaskan or Atlantic), cut into 1-inch pieces
– 2 tablespoons olive oil

Instructions:

1. In a large pot, combine lentils, water, diced tomatoes, parsley, dill, thyme, salt, and pepper.
2. Bring to a boil, then reduce heat and simmer for 20 minutes or until the lentils are tender.
3. Add the salmon pieces and cook for an additional 5-7 minutes, or until cooked through.
4. Stir in olive oil. Serve hot.

Cooking Time: 25-30 minutes

Protein-Packed Salmon Sushi Rolls

A healthy twist on traditional sushi rolls, this recipe combines the omega-rich benefits of salmon with the convenience of a simple-to-make sushi roll. Perfect for fitness enthusiasts and health-conscious individuals looking to fuel their bodies with nutrient-dense foods.

Ingredients:

– 1 can of wild-caught salmon (drained and flaked)
– 1/2 cup cooked brown rice
– 1/4 cup cucumber slices
– 1/4 cup carrot sticks
– 1 tablespoon soy sauce
– 1 sheet nori seaweed
– Sesame seeds and chopped scallions for garnish (optional)

Instructions:

1. Prepare the filling by mixing together flaked salmon, brown rice, cucumber slices, and carrot sticks.
2. Lay a sheet of nori seaweed flat on a cutting board. Spread the salmon-rice mixture evenly over the seaweed, leaving a 1-inch border at the top.
3. Roll the sushi using a bamboo sushi mat or a clean tea towel. Apply gentle pressure to form a compact roll.
4. Slice into 8 equal pieces and serve with soy sauce and garnish with sesame seeds and chopped scallions if desired.

Cooking Time: 10 minutes ( preparation) + assembly time

Salmon and Edamame Stir-Fry

This recipe combines the omega-rich benefits of salmon with the protein-packed punch of edamame, all wrapped up in a flavorful stir-fry. Perfect for a weeknight dinner or a quick lunch option.

Ingredients:

– 4 oz salmon fillet, cut into bite-sized pieces
– 1 cup fresh or frozen edamame
– 2 tbsp vegetable oil
– 2 cloves garlic, minced
– 1 tsp soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)

Instructions:

1. Heat oil in a large skillet or wok over medium-high heat.
2. Add garlic and cook for 30 seconds until fragrant.
3. Add salmon pieces and cook for 3-4 minutes per side, until cooked through.
4. Remove salmon from the skillet and set aside.
5. Add edamame to the skillet and stir-fry for 2-3 minutes until tender.
6. Return salmon to the skillet and pour in soy sauce.
7. Stir-fry everything together for an additional minute.
8. Season with salt and pepper to taste.
9. Garnish with chopped green onions, if desired.

Cooking Time: 10-12 minutes

Salmon and Greek Yogurt Dip with Whole Grain Crackers

This refreshing dip combines the omega-rich goodness of salmon with the creaminess of Greek yogurt, served with crunchy whole grain crackers for a satisfying snack.

Ingredients:

– 1/2 cup cooked salmon (canned or fresh)
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 1/4 cup chopped fresh dill
– Whole grain crackers (about 6-8 crackers)

Instructions:

1. In a medium bowl, mix together the cooked salmon, Greek yogurt, lemon juice, garlic, salt, and pepper until smooth.
2. Stir in the chopped fresh dill.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled with whole grain crackers.

Cooking Time: None required! Just mix and chill.

Enjoy your delicious and healthy snack!

Summary

Get ready to fuel your muscle growth with these 20 delicious high protein salmon recipes! From classic baked salmon to innovative dishes like teriyaki glazed and air fryer cooked, there’s something for everyone. Discover how to add a twist to traditional favorites like salmon patties and chowder, or try new flavor combinations like maple mustard grilled skewers. Whether you’re a meat-lover or a flexitarian, these recipes are sure to satisfy your protein cravings while keeping your taste buds engaged.