These three simple salmon recipes show you how to bake it in the oven, grill it and pan-fry salmon on the stove. Best of all, these easy fish recipes are low-calorie, heart-healthy and delicious.

These recipes are: Heart Healthy, Diabetes Friendly, Gluten Free

Ingredients

• 4 salmon fillets (5 oz each), skin off
• 1 Tbsp extra virgin olive oil
• 1/2 tsp salt
• 1 tsp black pepper
• 1 tsp sugar
• 2 tsp canola oil spray

Preparation

Rub both sides of salmon fillets with oil, salt, pepper and sugar.

Baked Salmon

Preheat oven to 400°.  Bake salmon on a foil-lined baking sheet that has been coated with cooking spray. Bake for 5 to 7 minutes, until firm and not opaque.

Pan Fried Salmon

Coat sauté pan with cooking spray, and place over high heat.  Place fish in pan; lower heat and let cook, undisturbed for 3 to 4 minutes.  Flip and sear fish fillet on opposite side another 3 to 4 minutes, until firm and not opaque.

Grilled Salmon

Enjoy the charred, barbecued flavor of salmon by cooking it directly on a hot outdoor grill or in a preheated grill pan on the stove.

If using an outdoor grill, place fish on aluminum foil coated with canola oil spray, just enough so that the fish doesn’t stick. (about 1 teaspoon). Cook 3 to 4 minutes on each side, until firm and not opaque.

If you are using a grill pan, lay fish directly on pan surface that has been coated with canola oil spray. You should immediately hear it sizzle. Let cook, undisturbed for 3 to 4 minutes. Flip to other side. Cook additional 3 to 4 minutes, until firm and not opaque.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories: 312
Fat: 21g
Saturated Fat: 4g
Cholesterol: 83mg
Sodium: 383mg
Carbohydrates: 1g
Fiber: 0g
Protein: 28g