Easy, light and satisfying recipes with salmon

Green asparagus with salmon and egg

To make this dish, with 290 kcal per serving, we marinate the salmon. But if you don't want to get involved, it can also be made with smoked salmon, which is the least fattening but, in return, has more salt than fresh.

Ingredients

Serves 4: 2 bunches of green asparagus - 4 eggs - 1 whole loin of Norwegian Sea salmon (400-500 g) - 300 g of sugar - fresh dill - 1 teaspoon of pink peppercorns - olive oil - salt - Pepper.

Step by Step

Marinate the salmon, mixing the sugar with 200 g of salt, the pink peppercorns and 2 or 3 sprigs of chopped dill. Spread half of the mixture in a long bowl and place the salmon on top. Cover with the rest of the marinade, cover with a lid or with plastic wrap and leave in the refrigerator for about 12 hours. After this time, wash the salmon under the cold water tap. Dry it well and cut it into thin slices.
Clean the asparagus and cut off the woody foot. Arrange them on the tray of a steam pot, salt and pepper them, drizzle them with oil and, when the water is boiling, cook them covered for 4-5 minutes. Reservation.
Cover a small bowl with a square of plastic wrap (about 15 x 15 cm) and crack an egg inside. Salt and pepper it and close the plastic as if it were a small package, rolling up the ends of the film and holding them with a rubber band.
Cook in boiling water for 4 minutes, remove and remove the film carefully. Repeat with the remaining eggs.
Distribute the asparagus on the serving plates, top with the salmon slices and finish with the poached egg.

Did you know … Salmon is a great source of omega 3, a fatty acid that prevents the accumulation of fat in the belly.

Timbalitos of rice and marinated salmon

You can have them ready in about three quarters of an hour (without taking into account the maceration) and they have 398 kcal per serving.

Ingredients

Serves 4: 200 g of rice - 500 g of Norwegian Sea salmon supreme - 125 g of carrots - 125 g of zucchini - 2 tbsp. of oil - 1 tablespoon of coarse salt - chives.
For the marinade: 2 tablespoons of white wine - 1 tbsp. sugar - 1 tbsp. mustard.

Step by Step

Wrap the salmon in the coarse salt and, after 30 min, wash and dry. Mix the marinade ingredients in a bowl and soak the salmon for 2 hours.
Cook the rice and drain it. Clean, cut the vegetables and sauté them for 4-5 minutes.
Preheat the oven to 200 °. Remove the fish from the marinade, cut it into slices and grill it in the oven for 5-6 minutes.
Cook the marinade liquid for 2 min, until it thickens a little. Assemble the timpani in a ring, putting the rice first, then the vegetables and the salmon on top. Water with the reduction of the marinade.

Salmon is one of the foods richest in vitamin D, which prevents accumulating fat in the belly.

Salmon Burgers

They have 340 kcal and you only need half an hour to prepare them.

Ingredients

Serves 4: 400 g of Norwegian Sea salmon - 1 egg - 1 spring onion - 2 avocados - 50 g of breadcrumbs - 1 lemon - 20 g of mayonnaise - ½ endive - sprouts - fish roe - basil - parsley - ginger - Olive oil, salt and pepper.

Step by Step

Peel the spring onion, grate it and reserve. Wash the basil and parsley, pat dry, chop and reserve. Wash the salmon, clean it and chop it as finely as possible. Mix it with the beaten egg and the breadcrumbs. Salt and pepper and add the chopped parsley. Divide the mixture into 4 parts (or 8, if you want to make small hamburgers) and shape them into a hamburger with your hands.
Cut the avocados in half, remove the pit and cut the pulp into small cubes. Salt and pepper and sprinkle with a little lemon juice so it doesn't rust. Mix the avocado with 1 teaspoon of grated ginger, the reserved chives and basil. Add the mayonnaise and mix everything, squashing it slightly until everything is well combined.
Brown the patties for about 2 min on each side in a frying pan or on a griddle greased with a few drops of oil. Spread the avocado cream on top of the hamburgers and decorate them with sprouts and fish roe. Serve the burgers with an escarole salad.

Thyroid. Eating salmon contributes to the proper functioning of the thyroid, the gland that most influences metabolism.

Sesame battered salmon

Although you need about an hour counting the marinade, it is super easy and it is delicious. It has 340 kcal per serving.

Ingredients

Serves 4: 2 pieces of Norwegian Sea salmon, about 300 g each - 100 g of toasted sesame - ½ glass of soy sauce - 1 lime - ½ glass of rice vinegar - 100 g of arugula - 1 pomegranate - 1 teaspoon of sugar - olive oil - salt.

Step by Step

Clean the salmon, removing the skin and bones. Wash it, dry it and cut it into thick strips.
Pass the salmon through the sesame, pressing lightly so that the seeds are embedded. Fry the salmon until it is browned on the outside and the inside is rare.
Wash and dry the lime and grate the skin. Mix the soy sauce, vinegar, sugar, zest and a few drops of lime in a bowl. Add the salmon and leave for 40 minutes.
Cut the pomegranate in half and shred it. Mix with the arugula and season with oil and salt. Cut the salmon into slices and serve with the salad.

Alternatives. If you don't have sesame and pomegranate, you can do it the same without coating and accompany it with a green salad with whatever you have in the fridge.

Hawaiian poke with salmon

If you've ever wondered how to make a poke, here's one. It has 290 kcal and it takes less than half an hour.

Ingredients

Serves 4: 300 g of Norwegian Sea salmon fillet - 300 g of tuna - 1 zucchini - 2 carrots - 150 g of peas - 200 g of green beans - A few chicory leaves - 50 g of watercress - sour cream - sesame seeds - olive oil - salt and pepper.

Step by Step

Wash both fish, cut them into cubes and season them. Sauté them in a skillet with 2 tablespoons of olive oil for 3 minutes, over high heat.
Sprout the zucchini and scrape the carrots, wash and cut into a spiral. Clean the beans and wash them, also the chicory and watercress. Cook peas and beans separately for 5 min. And blanch the zucchini if you don't like it raw.
Divide the fish and vegetables into bowls, season with salt and pepper and pour over with oil. Add some sour cream and some sesame seeds.

More fresh. If it is time for fresh peas, you can put them uncooked, just shelled.

Salmon and spinach cupcakes

To make this delicious recipe with puff pastry, 450 kcal per serving, you need about three quarters of an hour.

Ingredients

Serves 4: 2 rectangular refrigerated puff pastry sheets - 4 supreme salmon from the Norwegian Sea - 600 g frozen spinach - 250 g cream cheese - 50 ml evaporated milk - 1 sweet onion - 1 egg - ¼ purple onion - watercress - dill - olive oil - salt and pepper.

Step by Step

Peel and chop the sweet onion. Heat a little oil in a frying pan and sauté the onion until transparent. Add the thawed and drained spinach, salt and pepper and sauté for 3 minutes.
Add the cream cheese and milk and cook until the cheese is completely melted. Add 1 teaspoon of chopped dill and let the mixture cool. Clean the salmon supreme and remove the skin.
Spread the cheesy spinach mixture over the 4 fish supreme. Spread the puff pastry sheets and cut each one in half, so that you get 4 rectangles. Prick them with a fork so that they don't swell up too much during baking. Preheat the oven to 180º.
Place 1 supreme on each rectangle of puff pastry and wrap it into small packages. Beat the egg and paint the puff pastry with it so that they are golden brown. Put them on the plate lined with parchment paper and bake for 18-20 min. Serve with the watercress and diced red onion.

Cooking. The oven and the grill preserve the omega 3 fatty acids in salmon, which contribute to weight loss.

Salmon with green sauce and vegetables

It looks spectacular, it takes 20 minutes and it only has 260 kcal.

Ingredients

Serves 4: 4 Norwegian Sea salmon fillets of 200 g each - 4 mini zucchini - edible flowers - 1 glass of fish stock - 2 tablespoons of white wine - 2 sprigs of parsley - 1 teaspoon of cornstarch - oil olive - salt and pepper.

Step by Step

Wash the parsley and put it in a small saucepan. Add the broth, cook 4 min and blend. Dilute the cornstarch in a glass with the wine, pour it into the saucepan and heat, stirring constantly, until you get a thick sauce. Salt and pepper and reserve.
Bring water to a boil with a handful of salt. Add the zucchini and cook for about 3 min. Drain, cut into slices and reserve.
Salt and pepper the salmon and cook on a very hot griddle, greased with oil, 2 min on each side. Distribute the fish on the plates, add the zucchini, some flowers and the sauce.

Other options. As there are not always flowers at hand, it can be decorated with aromatic herbs or nuts for example.

Salmon with clams and prawns

Do not be fooled by its appearance, it is very easy to do, you will have it ready in half an hour and it has 295 kcal per serving.

Ingredients

Serves 4: 4 fillets of Norwegian Sea salmon - 500 g of clams - 24 prawns - 4 tablespoons of homemade fried tomato - 1 onion - 2 garlic - ½ glass of white wine - 1 sprig of parsley - olive oil - salt and pepper.

Step by Step

Let the clams soak in salt water for a few hours to loosen the grit. Peel and chop the onion and garlic. Peel the prawns. Clean, wash and dry the salmon. Wash and chop the parsley.
Sauté the onion for 10 min in a saucepan with 3 tablespoons of oil. Add the garlic, prawns and salmon, salt and pepper and brown for 2 min. Pour in the wine, turn up the heat and cook for a few moments. Add the tomato and cook for 3 more minutes.
Rinse the clams, and cook them covered with 1 tablespoon of oil and 2 tablespoons of water, until they open. Sprinkle them with the parsley and add them with their juices to the stew. Cook for 1 minute and serve.