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20 Healthy Salmon Recipes That Are Easy to Make and Oh-So-Good

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20 Healthy Salmon Recipes That Are Easy to Make and Oh-So-Good

Salmon is a great source of protein and healthy fat, and these healthy recipes make it absolutely delicious.

 

Salmon is one of the most popular fish to eat for good reason: it’s delicious, high in omega-3 fatty acids, and low in mercury.

When it’s time to buy this flavorful fish, however, there’s an ongoing debate about where it should come from – the wild or a farm. And there’s no easy answer when you consider how demand is outpacing and how aquaculture technology and industry standards are evolving.

Farm-raised salmon has fewer risks now than before, but it still has a larger (negative) environmental impact than wild-caught.

The good news, however, is that no matter where the salmon on your table originated from, it’s going to be good for your health.

And even if you’re not a big fan of salmon, some of these delicious recipes are hard to turn down! Enjoy!

Savory Muffins with Salmon, Cream Cheese & Pesto

salmon and cream cheese recipe Picture courtesy of What Should I Eat for Breakfast Today

Take the basic breakfast of a bagel and lox to a whole new level by baking homemade muffins.

Don’t worry about whipping up a batch of baked goods in the morning; bake them the day before. When your stomach is grumbling for breakfast, just slather on the cream cheese, spoon a dollop of pesto on top, and complete with as much smoked salmon as you can fit on a muffin.

Serves 8

Ingredients

Muffins:

2/3 cup all-purpose flour

1/2 cup cornmeal

1/2 tsp. baking soda

1/2 cup (2 oz.) grated cheddar

Salt and freshly ground black pepper to taste

2 Tbsp. extra-virgin olive oil

2/3 cup buttermilk

1 tsp. pesto

1 large egg

8 cherry tomatoes

Topping:

8 oz. smoked salmon

1 package (8 oz.) Neufchatel (or other cream cheese)

1/2 cup pesto

Sprouts (optional)

Nutrition Facts (Per Serving)

Calories: 324

Protein: 16 grams

Carbs: 22 grams

Fat: 20 grams

 

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Salmon with Avocado-Grapefruit Salsa

healthy-recipe-salmon Picture courtesy of Culinary Colleen

Since salmon has such a robust flavor, it’s often left to shine with minimal seasonings. But that doesn’t mean this healthy fish can’t also complement a livelier dish, such as this one featuring two fruits: avocado and grapefruit.

As a side, try serving another fruit – plantains – either mashed or made into crispy chips.

Serves 2

Ingredients

2 salmon fillets (about 6 oz. each)

1 Tbsp. olive oil

Salt and pepper

Ancho chile powder

1 large grapefruit

1 avocado, peeled and cubed

1/2 large jalapeno, seeded and minced

3 Tbsp. minced red onion

Nutrition Facts (Per Serving)

Calories: 553

Protein: 36 grams

Carbs: 24 grams

Fat: 37 grams

 

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Ginger Teriyaki Salmon & Green Beans

teriyaki salmon recipe Picture courtesy of Mrs. Happy Homemaker

Having salmon for dinner doesn’t have to be hard. When you want a gourmet dinner but don’t feel like doing any work, this recipe is exactly what you need.

Toss all the ingredients on a sheet pan, and stick it in the oven to roast. You can even leave the ripe tomatoes on the vine. The only part of this recipe that could require real effort – making your own teriyaki marinade (like this one) – is optional. If you go for store-bought, just be sure to check the sugar content.

Serves 4

Ingredients

4 salmon fillets (about 5 oz. each)

1 lb. fresh green beans, stems removed

Few bunches of vine-ripened cherry tomatoes

1 lemon, sliced

4 cloves garlic

2 1/4 cups teriyaki marinade, divided

2 Tbsp. ground ginger

1/2 cup pecan halves (optional)

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 560

Protein: 39 grams

Carbs: 39 grams

Fat: 30 grams

 

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Cocoa Salmon

salmon-healthy-recipes Picture courtesy of Actively Northwest

Every now and then chocolate has been known to make its way into a savory dish, like hearty beef chili or Mexican mole sauce. But have you ever tried marinating fish with cocoa powder?

Just a little unsweetened cacao, along with smoked paprika and salt, are all you need to make these unique salmon fillets.

Serves 4

Ingredients

4 skinless salmon filets (about 6 oz. each)

1/4 tsp. kosher salt

1/2 tsp. smoked paprika

2 tsp. unsweetened cocoa powder

Nutrition Facts (Per Serving)

Calories: 228

Protein: 33 grams

Carbs: < 1 gram

Fat: 11 grams

 

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Broiled Salmon with Fennel & Radish Risotto

broiled salmon recipe Picture courtesy of Brooklyn Supper

If you’re cooking seasonally in spring, this is a great way to add salmon to the menu.

The fish fillet is lightly seasoned and cooked under the broiler, which only takes about 10 minutes. So you’ll want to start the risotto first, and about halfway through stirring it together, the salmon should go in the oven.

There’s minimal prep work – halving onions and radishes – so altogether this gourmet dinner will be on the table in about a half hour.

Serves 6

Ingredients

Spring Risotto:

3 Tbsp. unsalted butter, divided

1 cup white pearl onions, halved

1 large bulb fennel, with greens

1 1/2 cups Arborio rice

1/2 cup white wine

Salt and freshly ground black pepper to taste

1 quart low-sodium chicken broth

1 cup water (plus more as needed)

1 bunch radishes, trimmed and halved

1/2 cup (2 oz.) grated Parmesan

2 green onions, thinly sliced

1 Tbsp. freshly squeezed lemon juice

Salmon:

2 Tbsp. unsalted butter

Zest of 1 lemon

1 Tbsp. freshly squeezed lemon juice

2 Tbsp. minced green onions

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 large salmon fillet (about 2 lb.)

Nutrition Facts (Per Serving)

Calories: 539

Protein: 38 grams

Carbs: 45 grams

Fat: 21 grams

 

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Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

 

Quinoa Salmon Burger

salmon burger recipe Picture courtesy of SkinnyTaste

For a healthier hamburger, make the patty with ground salmon.

They won’t be low-fat since beef and salmon have similar amounts per serving, but the quality of fat is different. Salmon has half the saturated fat, replacing that with omega-3 fatty acids, the kind that supports cardiovascular health.

These salmon burgers also benefit from two other superfoods: kale and quinoa. Serve with a salad or a toasted bun.

Serves 5

Ingredients

16 oz. wild salmon, skin removed

1 tsp. extra-virgin olive oil

1/3 cup diced shallots

1 cup kale, chopped

Salt and freshly ground black pepper to taste

3/4 cup cooked quinoa (1/4 cup dry quinoa)

2 Tbsp. Dijon mustard

1/2 tsp. Old Bay seasoning

1 large egg, beaten

Nutrition Facts (Per Serving)

Calories: 183

Protein: 21 grams

Carbs: 11 grams

Fat: 5 grams

 

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Smoked Salmon

salmon-healthy-recipe Picture courtesy of Cooking by the Book

A lot of quick meals use smoked salmon, but most people pick theirs up in a plastic package from the grocery.

Instead, it’s easy to make your own with guidance from Katie and Giancarlo Caldesi, authors of The Gentle Art of Preserving. This method uses a Cameron Stovetop Smoker, a great investment for any meat-lover’s kitchen.

The stainless steel pan, rack, and cover can be used on any indoor or outdoor heat source, including electric burners.

the-gentle-art-of-preserving

Serves 4

Ingredients

16 oz. skin-on salmon fillets

Sea salt

Nutrition Facts (Per Serving)

Calories: 150

Protein: 22 grams

Carbs: 0 grams

Fat: 7 grams

 

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Salmon & Rice Cakes with Sriracha Mayo

asian salmon recipe Picture courtesy of The Kitchn / Anjali Prasertong

Canned salmon recipes can go beyond seafood salad and sandwiches.

These salmon cakes come together quickly and can be prepared a day ahead. When you’re ready to eat, heat up an oven-safe frying pan, and bake for 10 to 15 minutes. Alternatively, you can brown them in a skillet. While you wait, stir Sriracha into mayonnaise (or yogurt).

Serves 2 / Makes about 5

Ingredients

2 cans (6 oz. each) boneless skinless pink salmon

1 cup cooked short-grain brown rice

1 large egg

2 Tbsp. minced fresh cilantro

1 Tbsp. minced shallots

1 Tbsp. lime juice

1 Tbsp. grapeseed oil

3 Tbsp. mayonnaise

3/4 tsp. Sriracha chili sauce

Nutrition Facts (Per Serving)

Calories: 514

Protein: 43 grams

Carbs: 29 grams

Fat: 22 grams

 

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Baked Garlic-Dijon Salmon

healthy-salmon-recipe Picture courtesy of Natasha’s Kitchen

Looking to quickly season a salmon fillet with whatever you have in the pantry?

This delicious marinade will make a dinner that reminds you of succulent restaurant salmon, but it takes hardly any time and requires little kitchen skill to put together.

Serves 4

Ingredients

4 salmon fillets (about 1 1/2 lbs.)

2 Tbsp. fresh parsley, finely chopped

2 large cloves garlic, crushed or finely minced

1.5 tsp. Dijon mustard

1/2 tsp. sea salt

1/8 tsp. freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 Tbsp. fresh lemon juice

4 sliced lemon rounds

Nutrition Facts (Per Serving)

Calories: 291

Protein: 33 grams

Carbs: 1 gram

Fat: 18 grams

 

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Barbecue Roasted Salmon

barbeque salmon recipe Picture courtesy of Serious Eats

This salmon is infused with barbecue flavor because of a pineapple marinade, but there’s no need to heat up the grill since it’s so quick to bake fish in the oven.

At the same time, you could roast some veggies like broccoli, green beans, or carrots for a side dish. Or, while the salmon is in the oven, assemble a simple salad.

Serves 4

Ingredients

1/4 cup pineapple juice

2 Tbsp. freshly squeezed lemon juice

4 salmon fillets (about 6 oz. each)

2 Tbsp. brown sugar

4 tsp. chili powder

2 tsp. lemon zest

3/4 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. ground cinnamon

Lemon slices (optional)

Nutrition Facts (Per Serving)

Calories: 314

Protein: 35 grams

Carbs: 9 grams

Fat: 15 grams

 

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Citrus Salmon Tacos with Brown Butter Sauce

healthy-recipes-salmon Picture courtesy of Diva’s Can Cook

Fish tacos usually feature a tender white meat like mahi mahi, but there’s no reason you can’t use salmon instead for a more filling, more flavorful version.

This recipe will have you developing even richer flavor by browning butter, and a splash of citrus and honey makes them absolutely addictive. Finish with your favorite toppings, like tomatoes, avocados, sweet corn, red onions – and don’t forget a dollop of sour cream or Greek yogurt.

Serves 4

Ingredients

1 1/2 lbs. fresh salmon fillets

1/4 cup honey

7 Tbsp. unsalted butter, cubed

1 Tbsp. fresh lime juice

1 Tbsp. fresh lemon juice

1 Tbsp. fresh orange juice

1/4 tsp. garlic powder

1/2 tsp. salt (more for seasoning)

1/2 tsp. black pepper (more for seasoning)

Citrus zest (optional)

8 flour tortillas, heated until crisp

Nutrition Facts (Per Serving)

Calories: 577

Protein: 36 grams

Carbs: 40 grams

Fat: 32 grams

 

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Wheat Berry Salad with Corn, Tomatoes & Salmon

salmon salad recipe Picture courtesy of Portland Sampler

Despite the name, wheat berries aren’t fruit. They’re wheat seeds, and they retain a lot of the plant’s nutritional benefits because they are completely unprocessed. In this summery salad, wheat berries contribute 9 grams of protein per serving, yet only a gram and a half of fat.

Additionally, they pack a lot of fiber, magnesium, potassium, and vitamins. This salad will be delicious on its own, but it’s even better tasting with greater nutrition if you have leftover salmon to add to the bowl.

Serves 4

Ingredients

1 lb. (about 2 cups) dried wheat berries

1 tsp. cumin

Salt and freshly ground black pepper to taste

1 large shallot, minced

3 cloves garlic, minced

1/4 cup extra-virgin olive oil

1/4 cup champagne vinegar (or rice wine vinegar)

1 lb. ripe tomatoes

1 cucumber, peeled and diced

3 ears fresh corn (or 2 cups corn kernels)

1/2 cup fresh basil (or cilantro), roughly chopped

1 1/2 cups spinach

Zest and juice of 1 large lemon

4 cooked salmon fillets (about 4 oz. each)

Nutrition Facts (Per Serving)

Calories: 595

Protein: 35 grams

Carbs: 73 grams

Fat: 22 grams

 

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Salmon Meatballs with Veggie Noodles

salmon meatballs recipe Picture courtesy of The Blissful Balance

This healthy dinner is inspired by spaghetti and meatballs, but it’s far from the classic.

Instead, salmon meatballs are nestled in a bowl of zucchini ribbons and sweet potato pasta. Of course, you can also serve them with regular pasta, but the dish will actually be less flavorful that way. With vegetable noodles and a creamy avocado sauce, this is a healthy and delectable way to enjoy the tastes of summer.

Serves 4

Ingredients

Meatballs:

2 skinless salmon fillets (about 6 oz. each), cut into 1” cubes

1/4 cup bread crumbs

1 egg white

1 handful fresh cilantro

Salt and freshly ground black pepper to taste

2 cloves garlic, minced

1/2 onion, chopped

Vegetable Noodles:

2 zucchini

1 medium sweet potato

2 cloves garlic, minced

1 Tbsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste

Sauce:

1 ripe avocado

2 Tbsp. nonfat plain Greek yogurt

1 handful fresh cilantro

2 Tbsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 430

Protein: 22 grams

Carbs: 21 grams

Fat:  30 grams

 

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Blackened Salmon Salad with Huckleberry Vinaigrette

blacked salmon recipe Picture courtesy of My Gluten-Free Kitchen

Salmon isn’t just good with potatoes and asparagus. A tender filet of salmon also tastes amazing with fruit.

This salad has mandarin orange slices, as well as a huckleberry vinaigrette. If you can’t find huckleberries near you, any kind of blackberry will work instead. No matter what fruit you’ll use, the recipe will make enough salad dressing for several meals.

The macros below assume there are about 16 servings of this vinaigrette, adding about 90 calories and 9 grams of fat.

Serves 4

Ingredients

Salmon:

2 lb. boneless wild sockeye salmon, thawed

3 Tbsp. pure honey

2 Tbsp. soy sauce

1 clove garlic, minced

1/2 tsp. freshly ground black pepper

2 Tbsp. extra-virgin olive oil

Vinaigrette:

3/4 cup extra-virgin olive oil

1/4 cup raw apple cider vinegar

3/4 tsp. salt

1/2 cup frozen huckleberries

1/4 cup water

1 Tbsp. pure honey

Salad:

5 oz. (about 2 cups) spring lettuce mix

5 oz. (about 2 cups) baby spinach

1 can (11 oz.) mandarin oranges

Nutrition Facts (Per Serving)

Calories: 551

Protein: 51 grams

Carbs: 25 grams

Fat: 21 grams

 

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Smoked Salmon Kale Wraps

salmon wraps recipe Picture courtesy of TasteFood

These salmon wraps are as easy to make as they are to eat.

Planning to serve these at a party or gathering? Make extras in case this salmon appetizer gets gobbled up in minutes. If you end up with leftovers, all the better. The salmon tastes great whether served warm or cold. Stash them in the fridge, and you’ll have a delicious, nutrient-rich snack to enjoy anytime you’re craving some protein.

Serves 6 / Makes 24

Ingredients

12 oz. warm smoked salmon, flaked

1/4 cup full-fat plain Greek yogurt

1/4 cup freshly squeezed lemon juice

1/4 cup finely chopped red onion

1 Tbsp. capers, rinsed and chopped

1/2 tsp. Tabasco

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1/4 cup chopped fresh dill

1/4 cup minced green onion

10 lacinato kale leaves

Nutrition Facts (Per Serving)

Calories: 92

Protein: 12 grams

Carbs: 4 grams

Fat: 3 grams

 

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BBQ Salmon Kabobs

salmon kabobs recipe Picture courtesy of Healthy 100

When you’re planning an extra special backyard barbecue, you might want to upgrade from hamburgers and hot dogs, or offer an alternative for friends who are watching what they eat.

These salmon kabobs are perfect for any occasion, even just a regular weeknight. If you don’t feel like grilling kabobs, simply broil them for about five minutes. Serve with rice, quinoa, or veggies.

Serves 8

Ingredients

1 Tbsp. mesquite seasoning

1 tsp. garlic powder

1 lb. salmon, cut into 1 1/2” pieces

1 Tbsp. extra-virgin olive oil

1 cup barbecue sauce

Nutrition Facts (Per Serving)

Calories: 145

Protein: 14 grams

Carbs: 6 grams

Fat: 6 grams

 

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Poached Salmon with Dill Sauce

poached salmon recipe Picture courtesy of Dr. Mike Moreno

If you’re afraid of overcooking salmon and turning a perfectly good filet of fish into a dry dinner, try poaching it. It’s easier than you think.

You can use water, of course, but the salmon will taste even better if you use a flavorful poaching liquid like broth, white wine, and lemon juice. Bring it all to a boil, and allow the fillets to simmer, fully covered, until the fish flakes apart.

Serves 2

Ingredients

3/4 cup chicken broth

3/4 cup white wine

1 1/2 Tbsp. lemon juice

1 bay leaf

4 sprigs fresh parsley

2 salmon fillets (about 6 oz. each)

1/4 cup nonfat plain Greek yogurt

2 tsp. dried dill weed

Salt to taste

1/4 tsp. Dijon mustard

Nutrition Facts (Per Serving)

Calories: 336

Protein: 38 grams

Carbs: 5 grams

Fat: 11 grams

 

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Salmon Loaf with Creamy Cucumber Sauce

salmon loaf recipe Picture courtesy of American Heart Association

Forget about dry meatloaf. This version uses tender salmon, full of healthy fats, and it’s served with a creamy cucumber sauce. Yet as sumptuous as it is, this healthy dinner has less than 200 calories per serving.

The sauce combines yogurt, fresh cucumber, onion, and dill, so if you aren’t in the mood to make it from scratch, you can pick up tzatziki from the store to pair with the salmon loaf.

Serves 6

Ingredients

Salmon Loaf:

1 large can (14.75 oz.) boneless skinless pink salmon

1/2 cup finely chopped celery (or bell pepper)

1/2 cup finely chopped onion

1/2 cup quick oats

1/2 cup skim milk

2 large eggs

1/8 tsp. freshly ground black pepper

1 Tbsp. chopped parsley

1 jalapeno, minced

Cucumber Sauce:

1 cup nonfat plain Greek yogurt

1/2 medium cucumber, peeled and finely chopped

1 1/2 tsp. dried dill weed

2 tsp. minced onion

Nutrition Facts (Per Serving)

Calories: 194

Protein: 23 grams

Carbs: 13 grams

Fat: 6 grams

 

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Viking Chowder

healthy-salmon-recipes Picture courtesy of Mancare

Since this fish is delicious when baked or pan-roasted with minimal seasoning, salmon steaks are often served in a low-key style with vegetables or a salad. But that doesn’t mean salmon, like big chunks of beef, can’t be stewed into a thick soup.

This luscious chowder incorporates shellfish, mussels, fish stock, and saffron for an ocean flavor you won’t soon forget.

Serves 6

Ingredients

2 Tbsp. butter

1/4 cup flour

3 cups fish stock

4 medium potatoes, peeled and roughly cubed

1 medium onion, peeled and finely diced

1 1/2 lbs. skinless salmon fillet

1 lb. mixed shellfish and mussels

1/2 cup whipping cream

1 large pinch (about 1/8 tsp.) powdered saffron

Dried or fresh dill (optional garnish)

Nutrition Facts (Per Serving)

Calories: 447

Protein: 41 grams

Carbs: 32 grams

Fat: 17 grams

 

GET THE RECIPE

 

 

Potted Salmon

salmon-recipes-healthy Picture courtesy of ASDA

Although potted salmon may seem new and unfamiliar, it’s a traditional food along the British coast.

This is a great make-ahead dish to bring to a picnic potluck or to serve as an appetizer before a dinner party. Pair it with garlic crostini or nutty bread for a simple but stunning take on salmon.

Serves 6

Ingredients

2 skinless salmon fillets (about 5 oz. each)

1 small lemon

1 bay leaf

1/4 cup butter

3.5 oz. smoked salmon

4 oz. full-fat cream cheese

Nutrition Facts (Per Serving)

Calories: 207

Protein: 15 grams

Carbs: 2 grams

Fat: 16 grams

 

GET THE RECIPE

 

 

What did you think of these healthy salmon recipes? Have anything else to share? Let me know in the comments below!

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What if you could build muscle and lose fat eating “naughty” foods every week?

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And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

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All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

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  • James

    Hey mike hope your well! I love salmon will defo give these a go! 🙂

    Do you think it’s possible to change your body’s natural body fat set point? What I mean by that is I can maintain about 14 per cent with ease don’t really have to watch my diet. But have to work really hard and get my macros spot on to maintain 10 per cent. Would be nice to be able to maintain 10 per cent with a bit more ease lol and then have to work hard to get down to 7 per cent or so

    • Michael Matthews

      Great, enjoy!

      That’s a good question and something I’ve looked into because I’ve heard various things anecdotally relating to it being easier and easier to stay really lean as time goes on.

      I’m not quite sure what to think yet though…

  • Pingback: Easy Healthy Recipes To Make – about food and health()

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • KD2015

    Hi Mike, I love the site and thanks for all that you do. My question is about fish oil pills vs. eating actual fish (i.e. salmon). I personally love Salmon and try to eat a 4oz+ fillet at least twice a week. My question is, would eating 1 to 3 servings of salmon per week be sufficient enough to meet my omega-3 nutrient needs? Id much rather eat whole foods than supplement whenever possible, plus quality fish oil can be quite pricey. Thanks!

    • Thanks! That’s great. If that gives you 2 to 3 grams of omega 3s, you’re good!

  • AdamKoprowski

    Salmon with avocado-grapefruit salsa is absolutely delicious; thanks for referencing it and for all the great materials on your site!

  • Kalin Stoev

    I tried the Cocoa Salmon and it was delicious. Wonderful article , Im looking forward to try some of the “Delicious Chicken recipes” , Keep up the great work !

    • Happy to hear it! LMK how you like the next one.

      Will do! Thanks for the support. 🙂

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