Our Most Popular Low Calorie Salmon Dishes

By Andrea Cohen
Published 1/11/2026
In This Article
Our Most Popular Low Calorie Salmon Dishes
Photo Credit: Adobe Stock

When it comes to eating healthy without giving up flavor, salmon tops the list. This versatile fish is packed with lean protein, heart-healthy omega-3 fatty acids, and essential vitamins that support your overall well-being. And salmon also fits perfectly into most weight loss plans. Whether you grill, bake, or air-fry it, low calorie salmon dishes make it easy to enjoy satisfying meals that are delicious while helping you meet your goals.

Since salmon is often referred to as a fatty fish, you may be wondering, “Is salmon low in calories?” The answer is yes, especially compared to fattier sources of protein like beef or pork. A 3-ounce serving of cooked salmon typically has around 150 to 180 calories, depending on how it’s prepared. That makes it an ideal choice for anyone looking to build balanced, low calorie salmon meals that don’t skimp on taste or nutrition.

How Salmon Supports Healthy Weight Loss

Including salmon in your diet is about more than just cutting calories. The high-quality protein helps you feel full longer, reducing the urge to snack between meals. Meanwhile, its omega-3s play a role in supporting metabolism, heart health, and inflammation control. 

Because salmon is naturally flavorful, you can prepare it with minimal oil or salt and still get a restaurant-worthy result. That’s why low calorie salmon recipes are such a win for your waistline and your taste buds. Whether baked with herbs, grilled with lemon, or air-fried until crispy, you can enjoy healthy meals that fit into most weight loss plans and are anything but boring.

Delicious Low Calorie Salmon Recipes

The chefs and dietitians at Health eCooks have curated our most popular low calorie salmon dishes, designed to deliver great flavor with fewer calories and more nutrition in every bite. These healthy salmon recipes are delicious and easy to make, and all clock in at under 300 calories per serving.

  • Wasabi Salmon

    Wasabi Salmon
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This dish delivers bold, spicy flavor with a satisfying crunch while keeping calories low. It’s a flavorful, energizing choice for anyone looking to enjoy salmon as part of a weight loss plan.

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  • Grilled Salmon with Asparagus

    Grilled Salmon with Asparagus
    Photo Credit: Adobe Stock
    30 mins

    Light and fresh, this grilled salmon pairs perfectly with crisp asparagus for a meal that feels indulgent but stays low in calories. It’s a satisfying option that fits easily into any healthy eating routine.

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  • Salmon Quinoa Cakes

    Heart Healthy Salmon Quinoa Cakes
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    These golden salmon cakes combine great taste with wholesome ingredients for a meal that feels hearty without being heavy. They’re a flavorful way to enjoy a filling, low calorie dish that supports your health goals.

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  • Soy Ginger Salmon

    Soy Ginger Salmon
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This salmon recipe blends savory soy and fresh ginger for a bright, Asian-inspired flavor that’s light yet deeply satisfying. It’s a delicious, low calorie choice that can add variety to your weight loss menu.

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  • Salmon Salad

    Heart Healthy Salmon Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    A crisp, refreshing salad made with tender salmon makes this a flavorful meal that’s low in calories. It’s perfect for lunch or dinner when you want something light but satisfying.

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  • Almond Crusted Salmon

    Almond Crusted Salmon
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    A crunchy almond coating adds texture and flavor while keeping this salmon dish light and nutritious. It’s a balanced, low calorie meal that proves that healthy eating can still taste indulgent.

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Easy Ways to Keep Salmon Low in Calories

The American Heart Association® recommends eating fish, especially fatty fish like salmon, at least twice a week. Not only can it help reduce your risk of heart disease, but it also supports brain health and helps maintain a healthy weight when enjoyed as part of a balanced eating plan. But not all salmon meals are created equal. To make sure your dish stays on the lighter side, try these simple tips from our registered dietitians:

  • Watch your portions. A serving size of salmon is about 3 to 4 ounces, which is roughly the size of your palm.
  • Limit added fats. Instead of adding butter or heavy sauces, use just a bit of olive oil along with fresh herbs and citrus for flavor.
  • Choose healthy cooking methods. Baking, broiling, grilling, poaching, or air frying helps retain nutrients without excess calories.
  • Add fiber. Pair your salmon with vegetables, whole grains, or a fresh salad to make your meal satisfying and balanced.

More Healthy Salmon Recipes

In addition to the low calorie salmon dishes we’ve shared, check out these blogs for other delicious ways to add more salmon to your diet:

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