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Salmon Recipe for Weight Loss

Salmon Recipe for Weight Loss

Healthy Salmon Recipe for weight loss

This is a healthy salmon recipe for weight loss that is quick and easy to make and requires minimum preparation.

It is especially good as part of a balanced diet when served up with some steamed vegetables, as shown in these photos. 

pre-basted salmon fillets

Trying to lose weight

As I write this post I am presently on a mission to lose some excess weight that I have gained over the last few years whilst writing this blog 😄.

This is not because my all recipes are necessarily unhealthy, but more due to the fact that I have not been consciously watching what I was eating or drinking. 

Obviously, some of my recipes are less healthy than others because they may have too many calories, or because they are just SOOO tasty that you end up eating too much!

baked salmon

So I have started to think about producing some simple recipes that can be part of a balanced weight loss plan. This inspiration for this recipe was in fact partly borrowed from one of these well-known weight loss plans (though it is by no means the same recipe). 

Salmon as an ingredient

Delicious salmon is a commonly used ingredient in many weight reduction plans as it contains plenty of lean low-calorie protein and is low in saturated fat. It also contains healthy omega-3 fatty acids, which have been shown to promote weight loss.

It has also been recommended by the American Heart Association to eat two helpings of salmon a week.  

healthy salmon recipes

Though there may be a discussion about the differences between farmed salmon and wild salmon in some parts of the world, my advice would be to find out the source of the salmon you purchase. It should of course also be a sustainable source.

I bought this Atlantic salmon from our local market fish seller who told me it was Scottish farmed salmon. It was delicious!

Grilled salmon

In this recipe, I decided to grill the salmon under a heat source (called broiling in the USA, or grilling in the UK). You can also bake the salmon in the oven but I decided that it was time to try my grill again, as it does not get that much action. Healthy eating made easy!

And this, despite the fact that grilling can be a much healthier way to prepare food, compared to frying for example, as it cuts out all the oil. I just used a zero-calorie cooking spray to grease up my baking tin so it did not stick.

salmon weight loss recipe

The calories shown in the recipe card below refer only to the salmon pieces that I grilled and include the nutrition from the glaze. If you were to add a cup of steamed cauliflower and a cup of steamed broccoli that would only add another 50-60 calories to the meal.

That would certainly fill you up and for just over 300 calories you have a delicious healthy hot meal with plenty of nutrients.

I removed the skin before I grilled the salmon so that I would be able to cook and baste both sides. Also, my wife does not like the skin, so I had no choice 😃. You can leave it on if you prefer, but it is quite fatty.

I steamed the vegetables in my microwave using my Sistema vegetable steamer (shown below), which only takes about 3-4 minutes and does a perfect job.

A Well Balanced Diet

Remember, if you are trying to lose weight, you should ensure you have a well-balanced diet so that you do receive all the nutrients you need.

This recipe is just one of the recipes I will be using in my weight loss program. But I would not recommend eating it every day!

salmon recipe for weight loss
Salmon recipe for weight loss

I have lost 6 kg already in the last couple of weeks, just by carefully logging and controlling my food intake and watching my calories. It really does work.

I find that Myfitnesspal has been very helpful in this regard. And having a wife who is a qualified nutritionist is also an added advantage!

I hope you enjoy this recipe. Let me know how you get on in the comments section below. 

How to Grill Healthy Salmon Fillets

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baked salmon

Salmon Recipe for Weight Loss

Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes

This healthy salmon recipe for weight loss is a delicious recipe that can be eaten as part of a balanced diet if you are trying to lose some weight.


  • 360g Fresh Salmon Fillets

And for the Glaze

  • 1 tbsp white wine vinegar
  • 1 tbsp wholegrain mustard
  • Cooking spray (low calory)
  • 1 tbsp Dijon Mustard
  • Freshly ground pepper
  • 1 tsp minced garlic
  • 1/2 tsp dried dill


  1. Pre-heat your broiler (grill).
  2. Mix the white wine vinegar, the two mustards, the dill and the garlic mince together in a small bowl.
  3. Take the salmon fillets and remove the skin by sliding a sharp knife between the flesh and the skin. Spray a baking tray with some low calorie cooking spray and place the salmon fillets on the tray.
  4. Brush the salmon fillets with the glaze mix (do not use all of it) and place under the grill. After 5 minutes, remove from the grill, turn the salmon fillets over, and baste the other side with the glaze.
  5. Replace under the grill and cook for a further 5-7 minutes, or until the salmon is cooked through (will depend a bit on the thickness of the fillets).
  6. Remove from the oven and serve up with some steamed vegetables for a tasty and healthy meal.


Serve with some steamed vegetables (here some steamed broccoli and cauliflower and baby leaves) for a healthy contribution to your weight loss diet.

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Nutrition Information:
Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 259Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 76mgSodium: 265mgCarbohydrates: 2gFiber: 1gSugar: 0gProtein: 27g

This nutrition information was automatically calculated by Nutritionix, but may not be 100% accurate.

Did you make this recipe?

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