This high-protein fish is perfect for a special celebration or a quick weeknight meal.
How Much Protein Is in Salmon?
Updated on Oct. 01, 2024
Looking to add more protein to your diet? It’s a great idea. Protein is an essential nutrient for our bodies to repair cells and build new ones.
Salmon is a protein powerhouse fish that is also loaded with other health benefits. How much protein in salmon depends on your portion size. Salmon is rich in protein and low in saturated fat, making it a healthy choice for everyone.
Eating salmon regularly has also been linked with a lower risk of heart disease, likely thanks to its high level of omega-3 fatty acids. Start adding salmon and these other high-protein foods to your diet this year.
It’s no secret that salmon is good for you. Here’s a helpful guide to the most common types of salmon.
Protein in Salmon
Salmon is a protein-rich food that will keep you full and satisfied for hours after your meal. One-half of a salmon fillet contains 39 grams of protein. About 46% of the calories in salmon come from protein, and the other 54% comes from fat.
(This is how many grams of protein are in meat.)
Serving Suggestions
The American Heart Association recommends eating two 3.5-ounce servings of fatty fish, like salmon, twice per week. Other types of fish that are rich in omega-3 fatty acids include mackerel, herring, lake trout, sardines and albacore tuna. Eating a diet rich in omega-3 fatty acids has been linked with a lower risk of heart disease, stroke and congestive heart failure.
It’s important to note that not everyone should eat fish every week. If you have an allergy, it’s important to avoid any foods that your body reacts to. Women who are pregnant, nursing or planning to become pregnant should avoid fish that may contain high levels of mercury. This includes shark and swordfish.
Cooking Tips
There are several ways to cook salmon, including:
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Bake: Cook in an oven-proof skillet at 450ºF for about 14 to 18 minutes. Baked salmon recipes are quick, easy and loaded with flavor. Start with this oven-roasted salmon.
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Pan sear: To pan-sear salmon, heat oil in a large skillet over medium-high heat and cook the fillets for about five minutes on each side.
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Grill: Marinate or season salmon, then grill it skin-side-up over medium heat for about four minutes per side. Try our Grilled Lemon-Garlic Salmon.
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Broil: Place a foil-lined pan six inches under the broiler and cook the salmon for about seven to ten minutes. This Salmon with Spinach and White Beans is a quick weeknight meal.
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Poach: For a simple poached salmon recipe, heat a large saucepan of water with a blend of seasonings and aromatics. Add the salmon and simmer for about 15 to 20 minutes.
To tell if your fish is done, try the flake test. Simply press a fork down on top of your salmon fillet. If the fish flakes or separates along the lines of the flesh, it’s good to go.
Now that you’ve done all of the kitchen work, it’s time to enjoy your efforts. Try pairing your salmon fillet with roasted veggies or use it as a topper for a protein-packed salad. Check out the best side dishes for salmon. You can even eat raw salmon if you want; it’s all about the taste you’ve developed.
If you have any leftovers, cooked salmon can stay in the refrigerator for two to three days.
Easy Salmon Recipes Anyone Can Make
Grilled Salmon FilletGrilling salmon is a fantastic way to enjoy this rich, buttery fish—and our recipe makes it incredibly easy. In just 25 minutes, you'll create a perfectly seasoned, slightly smoky-flavored grilled salmon fillet.
Here's a prime example of salmon's ability to transform with strong flavors. A rich glaze of soy sauce, red wine vinegar and lemon soaks into the fish while fresh Parmesan crusts the outside.
Also, explore these sides for salmon, each tailored to enhance your salmon dining experience.
Salmon with Creamy Dill SauceDill sauce for salmon is a classic pairing. The easy baked salmon is full of lemon flavor, and the tangy, creamy sauce brings the whole dish together.
Topped with a creamy dill sauce and lightly spiked with horseradish, this top-rated salmon recipe sounds like a restaurant entree—but you can make it in a little over half an hour. This baked salmon cooks inside a foil packet, resulting in tender fish that won't dry out (not to mention very easy clean-up).
Maple-Glazed SalmonI have a few good recipes for family-favorite, heart-healthy salmon, but this one is always a hit. I serve it this way at least once a week and sometimes more! —David Krisko of Becker, Minnesota
This quick and easy salmon recipe takes just 20 minutes from prep to serving, without stinting on flavor. The sweet and tangy sauce, made with grapefruit juice, balsamic vinegar and maple syrup, complements the rich, savory fish. Serve with a delicious side dish for salmon.
Blackened SalmonBlackened salmon is flaky, crisp and buttery, and its bold, spicy seasoning pairs well with tacos, salads, pasta and even sandwiches.
Blackened salmon is coated in spicy seasonings and seared in a skillet. It's perfectly spiced and gains a slightly crispy exterior.
Salmon with Vegetable SalsaThis recipe is delightful. You can pair the salsa with grilled chicken breasts or barbecued shrimp kabobs, too. The only fresh ingredient not available in my son's garden was the avocado! Make a double batch of the salsa to serve with crisp tortilla chips. —Priscilla Gilbert, Indian Harbour Beach, Florida
Salmon fillets take just minutes to cook in a skillet. In this recipe, the fish takes a Southwestern slant with a seasoning of lime juice and spicy cayenne pepper. Serve with a quick, fresh salsa that brightens the richness of the fish.
Rosemary Salmon and VeggiesThis rosemary salmon is a favorite, thanks to the savory herb that adds unbelievable flavor to the fish as it bakes. Cooked with asparagus and red peppers, it's a healthy and quick dinner option that pulls in rave reviews too.
A perk of roasting salmon for dinner? Cooking your vegetable side dish in the same pan! In this recipe, salmon fillet shares seasonings with asparagus and peppers, but chopped cauliflower, sliced zucchini or fresh green beans are delicious alternatives.
Sage-Rubbed SalmonIf you’ve always thought of sage with turkey, try it with salmon for a little taste of heaven. We serve this with rice, salad and sauteed green beans. —Nicole Raskopf, Beacon, New York
Starting the fish on a cast iron skillet sears the skin, and finishing in the oven results in tender fish. This herb-rubbed salmon recipe takes less than 20 minutes, start to finish! If you're not partial to sage, replace it with another herb, such as rosemary, basil or dill.
Foil-Baked SalmonBaking salmon in foil results in a delicious and satisfying meal.
You can cook the foil packets in the oven or on the grill, and switch up the seasonings whenever you make it—the super-quick salmon recipe is a template for all kinds of meals. All kinds of citrus, herbs and spices taste great with salmon. Think garlic and butter, rosemary and lemon or a curry spice mix.
Salmon with Horseradish Pistachio CrustImpress everyone at your table with this elegant but easy salmon that's delicious and nutritious. You can substitute scallions for shallots if you like. —Linda Press Wolfe, Cross River, New York
Level up your weeknight cooking with this crispy, crunchy crust of breadcrumbs and chopped nuts. Use pistachios or whichever nut you like (pecans and walnuts are especially good). While the salmon bakes, whip up a quick side dish.
Potato Cheese Soup with SalmonI started cooking for a harvest crew when I was 10 years old. Now, decades later, my husband and I live in the heart of a potato-growing area. One year, this recipe won me a prize! —Nancy Horsburgh, Everett, Ontario
Not every salmon dinner needs to be made with a whole fillet. Try this cozy, comforting soup, made with potatoes, milk and cheddar cheese. Use canned salmon or leftover cooked salmon, flaked with a fork.
Also, try these canned salmon recipes that make some of our all-time favorite pantry meals.
Salmon with Spinach & White BeansMy husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Garlicky greens and beans are a delicious complement to broiled salmon. Since the salmon is lightly seasoned, be sure to buy the freshest fillet you can. Here's how to shop for salmon.
Balsamic-Salmon Spinach SaladHearty enough to be a meal on its own, this salmon salad combines richness and freshness for a lighter dish that really satisfies.
Need a healthy, quick dinner? This salad comes together in about 20 minutes. Broiled salmon cooks in about the time it takes to mix a vinaigrette. Add just about any veggies, nuts, seeds or dried fruits you like.
Cajun Boil on the GrillI came up with these everything-in-one seafood packets for a family reunion, since the recipe can be increased to feed a bunch. The foil steams up inside, so open carefully. —Allison Brooks, Fort Collins, Colorado
These spicy salmon packets serve up a complete meal, including perfectly seasoned salmon, shrimp and vegetable sides. The best part? Since each packet serves one, it's easy to scale the recipe up to serve a big party. They taste great with summer potluck sides.
Garlic Lime SalmonThis moist and tender fish is lightly seasoned, so leftovers work well in other recipes. —Gail Uchwat, Sand Springs, Oklahoma
Citrus tastes great with salmon: the zesty, acidic fruits brighten and balance the savory richness of the fish. Here, lime and garlic make a simple, flavorful seasoning. Plate this fish with salad, rice and vegetables.
Garlic & Herb Artichoke SalmonIf you’re new to cooking fish (or even if you’re a pro), this no-fail salmon recipe is one you have to try. It’s easy enough for everyday, but also wows at dinner parties. —Margee Berry, White Salmon, Washington
If you love artichokes, bookmark this recipe! While it looks fancy, the dinner comes together quickly thanks to canned artichoke hearts and store-bought cheese spread.
Salmon Grilled in FoilGrilled salmon in foil is one of the easiest, fastest ways to make dinner with hardly any mess! Salmon steams inside the foil packet, while tomatoes and onions soak up the curry powder used to season the salmon.
Firing up the grill? Grilled fish cooks super quick. This recipe is ready in under 20 minutes! The fish is ready when it flakes easily with a fork. See lots of white stuff on top of the fish? It may be overcooked—keep a closer eye next time.
Speedy Salmon Stir-FrySalmon is a staple where I live, so I tried it in a stir-fry. My recipe has an orange glaze, but I like it with lime, too. —Joni Hilton, Rocklin, California
Once you learn how to make a simple stir-fry, you can adapt the technique to just about any fish, poultry, meat and vegetable combination you can dream up. This salmon stir-fry calls for a bag of frozen vegetables for convenience, but you can use any fresh vegetables you like.
Jamaican Salmon with Coconut Cream SauceWe try to eat salmon a lot because it's so healthy, and I love thinking of new ways to make it different and delicious. This dazzler is easy and is my go-to meal for company. —Joni Hilton, Rocklin, California
Some of our favorite dinners are made in our trusty 13x9 pan. They're quick to prep, simple to bake and clean up quick. This simple salmon dinner has a Jamaican touch thanks to a sweet-and-sour seasoning made with sour cream, coconut and lime.
Caesar Salmon with Roasted Tomatoes & ArtichokesThis is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona
This five-ingredient salmon dinner channels the best flavors of a Caesar salad. The fish bakes alongside a tomato, pepper and artichoke salad, making it an effortless sheet-pan dinner.
Crusted SalmonThese delicious salmon fillets are wonderful for company since they take only a few minutes to prepare, yet they taste like you fussed. I receive requests for the recipe every time I serve them. —Kara Cook, Elk Ridge, Utah
Fancy dinners don't have to be fussy! This salmon dinner is a prime example; simply coat salmon fillets in a sweet-and-savory crust and bake. They'll be ready in 10 minutes. Serve with a salad or vegetable side.
Crispy Fish & ChipsA British pub classic turns crown jewel when you add horseradish, panko and Worcestershire. You can also try it with a white fish like cod or haddock. —Linda Schend, Kenosha, Wisconsin
Make the British takeout favorite in your home kitchen—this copycat recipe takes just 30 minutes to make. Since the fish is baked instead of fried, you get all the crispy coating without the heavy fat.
Asian Salmon TacosThis Asian/Mexican fusion dish is ready in minutes—perfect when time is tight! If the salmon begins to stick, add 2-3 tablespoons of water and continue cooking. —Marisa Raponi, Vaughan, Ontario
This quick salmon recipe is the ultimate fusion food: Asian-spiced salmon served taco-style in tortillas. It's a simple twist on Taco Tuesday.
Lemon Basil SalmonMy husband came up with this easy, foil-packet recipe for flaky, fork-tender salmon. This recipe is a winner. —Marianne Bauman Modesto, CA
Fresh, flavorful lemon basil salmon cooks up tenderly in a foil packet. You can make this recipe on a gas or charcoal grill, or even turn it into a campfire recipe.
These top-rated salmon recipes are a sure thing for dinner.
Salmon with Spinach SauceYou won't have to fish for compliments with this tasty recipe. Poaching is a quick and healthy way to prepare an entree as delicate as fish, keeping it moist and tender while cooking. And the flavorful spinach sauce adds a pretty green accent to the pink salmon. —Taste Recipes Test Kitchen
Your Instant Pot, can make for a very fast cooking method for salmon. Poaching salmon preserves moisture, resulting in a delicate and tender fish every time. Serve with crusty bread and a fresh salad.
Slow-Cooker SalmonI love this slow-cooker salmon recipe because it's healthy and almost effortless. The salmon always cooks to perfection! —Erin Chilcoat, Central Islip, New York
Salmon cooks so quickly, it seems impossible to cook in a slow cooker, but the gentle, low heat is a great match for succulent salmon. This recipe is ideal for a large piece of salmon—cook the whole filet and slice before serving. Don't remove the skin; that's a common mistake when cooking fish.
Salmon with Root VegetablesThis cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas
Root vegetables are notorious for taking a long time to cook, so here's a handy trick: dicing them into bite-sized pieces means they'll cook in about 20 minutes. This healthy one-pan recipe calls for a mix of root vegetables, but you can use whichever ones you like.
Sweet-Chili Salmon with BlackberriesMy garden is often my cooking inspiration. Because I have a large berry patch, I especially enjoy using just-picked berries in savory dishes to add natural sweetness and sometimes a bit of tart. —Roxanne Chan, Albany, California
Salmon and blackberries might sound like a strange combination, but berries taste great in savory dishes. This sweet, spicy salmon recipe is sure to break you out of a cooking rut.
Salmon and Spud SaladI headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario
Smart cooks take advantage of kitchen shortcuts like cooking all your vegetables in a single pot of water. Add the vegetables in order of longest to shortest cooking times. This healthy salmon recipe is easy to adjust to your season or your tastes; swap out whichever veggies you have on hand.
Herb-Roasted Salmon FilletsLooking for a healthy and delicious dinner that is truly ready in less than 30 minutes? Herb salmon should be your go-to meal for any busy weeknight, but it is elegant enough for guests. An herb and garlic olive oil drizzled over the top before roasting adds savory flavor.
Rosemary and thyme are a classic flavor combination, and one that pairs well with this roasted salmon dinner recipe, which comes together in 30 minutes. Serve alongside an easy steamed veggie, like asparagus or green beans.
Sesame Salmon with Wasabi MayoI created this recipe to mimic the flavors of sushi. It’s remarkably simple and turns out well every time. —Carolyn Ketchum, Wakefield, Massachusetts
Love spicy food? This salmon has a bit of a bite thanks to the wasabi mayo. The lemon juice will cut some of the heat from the wasabi and enliven this otherwise simple dish.
Grilled Citrus SalmonThis citrus salmon recipe is a great choice for summer entertaining. The orange and lemon add a bright burst of fresh citrus flavor. —Linda Schend, Kenosha, Wisconsin
Lemon and oranges brighten up this yummy grilled salmon. If your fish has any whiff of fishiness before cooking, soak it in milk for half an hour or so, which will neutralize that flavor. Discard the milk, cook as usual, and the citrus will really shine through.
Crumb-Topped SalmonSalmon is remarkably versatile, but this herb-crusted salmon may just become your new favorite cooking method. It's quick and easy, tastes great, but it's elegant enough to serve to guests.
This salmon dinner has all the markings of a fish-and-chips takeout: a crispy, buttery crust, flaky fish and bright lemon flavor. The difference? Heart-healthy salmon is baked, not deep-fried. It's a lighter take on comfort food.
Oven-Barbecued SalmonTo grill or not to grill isn't really a question with this baked barbecue salmon recipe, which is sweet, smoky and quickly comes to life in the oven.
Crave barbecue but don't want to fire up the grill? Try this baked salmon. Adjust the simple homemade barbecue sauce to suit your spice tolerance, or make it even quicker by using bottled sauce. (These are our favorite store-bought barbecue sauces.)
Salmon Veggie PacketsI feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family-friendly. —Renee Greene, New York, NY
French food has a reputation for fussiness, but many French techniques are simple to master and guarantee delicious results. Baking salmon en papillote (in parchment) allows salmon to cook gently, protected from direct heat, sealing in moisture and flavor. Dinner is so simple, you'll have plenty of time to prepare a French dessert to serve afterward.
Air-Fryer Salmon PattiesCooking salmon patties in the air fryer guarantees crispy, golden brown cakes in less than 10 minutes. This recipe calls for just five ingredients (not counting salt and pepper).
The air fryer makes crispy, savory salmon patties in a jiffy. This recipe uses a nice shortcut: saltine crackers in the crust, which are easy to crumble and already salted.
Maple Bourbon SalmonServe maple bourbon salmon with your favorite side dishes for a quick and easy meal.
Rich maple syrup, bourbon and walnuts make this salmon recipe the perfect fall dinner. Serve with your favorite fall side dish and open a cozy wine to sip on while you enjoy this sweet salmon.
Honey-Mustard Glazed SalmonYou won't need to fish for compliments from your dinner guests when you serve this spectacular honey mustard salmon! —Taste Recipes Test Kitchen
A quick sauce of mustard, brown sugar and honey takes seconds to stir together, but infuses salmon fillets with abundant flavor. This recipe calls for 10 fillets, making it ideal for dinner parties, but you can scale down to suit your needs. Leftover salmon keeps well in the fridge for a few days; use it in soups, casseroles or to top salads.
Orange Soy Salmon with RiceHave a that looks as good as it tastes, in just 20 minutes! Tender salmon fillets get transformed with soy sauce, a hint of orange juice and a side of fluffy rice. —Jolanthe Erb, Harrisonburg, Virginia
A sweet and tangy Asian-inspired sauce makes this salmon recipe pop. Best of all, it's ready in just 20 minutes. Steamed broccoli makes a speedy side dish to match.
Salmon Mousse CanapesSophisticated in presentation yet deceptively simple to make, this salmon mousse will upgrade your garden parties, hors d'oeuvre hours and everyday snack time.
Need a fast appetizer? Try this simple salmon mousse, made with smoked salmon and cream cheese. Serve on cucumber slices or as a dip alongside crackers and crudité.
Citrus-Marinated SalmonThis easy marinade for salmon adds a ton of flavor, whether grilled, pan-seared, broiled, baked or popped in an air fryer.
Delicate fish is quick to absorb the flavor of a marinade: you can set this one up just 30 minutes before cooking. Orange, lemon and lime juice pack big citrus flavor, while earthy herbs ground the brightness. Serve with a grilled side dish.
Feta Salmon SaladOur lovely salmon salad is a wholesome and quick meal that doesn’t hold back on flavor.
Inspired by the flavors of perennially popular Greek salad, this salad is delightful at lunch or dinner. Feel free to add additional vegetables to the salad, as well as toppers like seeds, toasted nuts or chickpeas.
Cilantro-Topped SalmonThis cilantro lime salmon has been a favorite with everyone who's tried it. A bright and fresh cilantro-lime sauce complements tender salmon fillets in this entree. —Nancy Culbert, Whitehorn, California
For an unexpected twist on salmon, try this Southwestern-inspired dish. The zesty lime, jalapeno and cilantro sauce tastes great with plain rice, or serve the salmon on tortillas a lá fish tacos.
Special Salmon SteaksReady in just 20 minutes, this special salmon steak is flavorful, easy to make and the ultimate meal for a quick weeknight dinner.
With a French-inspired sauce of butter, lemon and parsley, this salmon tastes indulgent and special, but it's simple enough to make any night of the week. Serve with a salad, or lean into the decadence with mashed potatoes.
Salmon Salad SandwichesSalmon salad sandwiches combine bright flavors, salmon and creamy mayo, for one seriously delicious lunch.
Have leftover cooked salmon in the fridge? Whip up these tasty sandwiches! Shredding carrots into the mix adds both crunch and sweetness. You can also use canned salmon.
Lemon Herbed SalmonWe sometimes send our Washington salmon all the way to Michigan for my sister to use in this family-favorite dish! The tasty topping can be used on other types of fish as well. Fresh thyme from your garden really sparks the flavor. —Perlene Hoekema, Lynden, Washington
Tossing breadcrumbs with herbs, lemon zest and Parmesan cheese lends an instant update to plain breading. This mixture tastes delicious on salmon, as well as chicken and pork.
Smoked Salmon Bites with Shallot SauceTangy mayonnaise-Dijon sauce adds zip to flaky pastry and layers of crisp arugula, thinly sliced smoked salmon and nutty-flavored Asiago cheese. —Jamie Brown-Miller, Napa, California
These bite-sized pastries look fancy enough for a high tea party, but they come together in half an hour! Use frozen puff pastry for a flaky base, stir together a zippy sauce and top with smoked salmon.
Baked Salmon PattiesWholesome lunch and dinner entrees don't get much simpler than baked salmon patties. A quick mixture of canned salmon, bread crumbs and seasonings gets baked inside muffin cups, then in about 10 minutes, it's time to eat!
Love salmon patties but trying to cut down on fat? Try these baked salmon cakes. The trick for the perfectly round shape? Cook the salmon in muffin tins to hold the shape.
Sheet-Pan Soy-Ginger Salmon with VeggiesThis salmon and veggie sheet-pan dinner is packed with umami Asian flavors and is so easy to make. It's high in protein, omega-3 fatty acids, fiber and so many other nutrients, but it's delicious! We like to serve it over brown rice or quinoa. —Pamela Gelsomini, Wrentham, Massachusetts
It takes about 20 minutes to set up this all-in-one sheet pan supper, and then you just slide it into the oven and let it roast! A delicious ginger-soy sauce infuses the fish and vegetables with plenty of flavor.
Pistachio SalmonThis simple salmon gets its crunch from a coating of crushed pistachios, panko bread crumbs and Parmesan cheese. Add steamed veggies and rice and it's dinnertime! —Anthony Oraczewski, Port St. Lucie, FL
This recipe relies on a classic breading mixture to add flavor and crunch to salmon fillets. The simple salmon is delicious served over a fresh salad, alongside steamed vegetables or even on top of rolls.
Bourbon-Glazed SalmonThis bourbon-glazed salmon is ready in minutes and requires only a handful of ingredients. Pair it with a green salad and couscous to have the perfect meal. If you don't like the taste of bourbon, you can use cola or brewed coffee. —Trisha Kruse, Eagle, Idaho
Adding bourbon in a salmon glaze provides both sweetness and a lovely caramelized coating to the fish. This recipe looks fancy, but it's ready in less than 30 minutes.
