Student-athletes are busy people. STACK understands that. That's why we are bringing you our "Non-Boring Ways to Eat" series, each installment of which presents a week's worth of healthy, performance-fueling meals you can make from the same staple ingredient. This week: Salmon Recipes That Really are Easy to Make.
Salmon can be purchased in a few different forms. Canned salmon provides convenience and shelf stability for a prolonged period. Smoked salmon delivers an interesting flavor and has a longer shelf life than fresh fish. Fresh salmon tastes great, but needs to be consumed quickly. The easy salmon recipes I've whipped up below use all three forms.
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Salmon Spread

Photo Via Thinkstock
Makes about 2 cups
Prep time: 10 minutes
Supplies: bowl, spoon, knife, cutting board, microwave
Ingredients:
- 6-oz. can salmon (smoked or not, your choice)
- 8 oz. low-fat cream cheese
- ½ cup plain yogurt
- ½ tsp lemon juice
- ½ tsp ground black pepper
- 2 tsp chopped fresh dill or herb of choice (or, if you don't have fresh herbs, use 2/3 tsp of dried herbs)
Directions:
- Soften cream cheese in microwave for 30 seconds
- Add cream cheese and other ingredients in a bowl and mix until combined
- Refrigerate until ready to use
- Spread on sandwiches, wraps, crackers or wrap in lettuce leaves and enjoy
Nutrition Per Serving:
Calories: 363
Protein: 29.26 g
Fat: 21.58 g
Carbs: 13.05 g
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Oven-Steamed Salmon Fillet

Photo via Thinkstock
Makes 2 portions
Prep Time: 10 minutes | Cook time: 20-30 minutes
Supplies: Knife, cutting board, oven, aluminum foil, baking sheet or baking pan
Ingredients:
- 2 6-oz. pieces salmon fillet
- 2 cups prepared rice or grain of choice
- 4 slices lemon
- 4 tbs water or flavored liquid
- sprinkle salt & pepper
- oil or pan spray
Directions:
- Preheat oven to 375 degrees
- Tear 2 sheets of aluminum foil about 18"x12". Fold in half with shiny side in to make a crease, then unfold
- Spray or oil the center area of one shiny side of each of the foil sheets
- Add 1 cup of the prepared rice/grain to the oiled side near the crease
- Add the salmon on top of the rice
- Salt and pepper the salmon
- Add 2 slices of lemon to each piece of salmon
- Add 2 tbs of the flavored liquid or water to each portion
- Fold the top over the salmon and rice and seal the three sides by folding or rolling them together
- Place the bundles on the baking sheet or pan
- Bake at 375 for 15-20 minutes for 1-inch thick pieces of salmon. If thicker, bake for 20-30 minutes
Nutrition Per Serving:
Calories: 514
Protein: 47.64 g
Fat: 15.4 g
Carbs: 46.25 g
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Salmon & Vegetable Skewers

Photo via Thinkstock.
Makes 2 portions
Supplies: cutting board, knife, metal or wooden skewers (soaked in water), baking sheet or pan, and oven broiler
Prep Time: 15 minutes | Cook time: 8-12 minutes
Ingredients:
- 12 oz. salmon cut into 1-inch cubes, 10-12 pieces
- 2 bell peppers cut into 1" x 1" pieces
- 2 red onions quartered, cored and separated
- 10 mushrooms
- 4 tbs olive oil
- Sprinkle salt and pepper
Directions:
- Toss vegetables in 1 tbs of oil, salt and pepper, remove and reserve
- Toss salmon cubes in 1 tbs of oil and salt and pepper
- Preheat broiler
- Skewer salmon and vegetables alternating each on the skewer
- Finish each skewer with a mushroom (start with one if desired)
- Place skewers on baking sheet or pan
- Cook under broiler about 6 inches from the heat. Cook each side for 2-3 minutes
- Serve with favorite potato, pasta, rice/grain or salad
Nutrition Per Serving:
Calories: 455.92
Protein: 48.66 g
Fat: 15.40 g
Carbs: 42.25 g
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Smoked Salmon Pizza

Photo via Thinkstock
Makes 4 portions
Supplies: knife, cutting board, baking sheet, oven
Prep time: 20 minutes | Cook time: 8-12 minutes
Ingredients:
- 1 each pre-baked pizza crust
- 4 oz. low-fat cream cheese
- 6 oz. smoked salmon
- ½ cup diced red or green onion
- ½ cup diced tomatoes
- ½ cup sliced black olives
- ½ cup shredded pizza cheese
Directions:
- Preheat oven to 425 degrees
- Spread cream cheese on baked crust and add the smoked salmon, or smear the salmon spread on the baked crust
- Starting with the cheese, add the remaining ingredients
- Add to baking sheet
- Bake at 425 for 8-12 minutes until bottom is crispy and cheese is melted
Nutrition Per Serving:
Calories: 344.53
Protein: 23.74 g
Fat: 14.30 g
Carbs: 30.20 g
Salmon Quesadilla

Photo via Thinkstock
Makes 2 portions
Supplies: paring knife, pan spray, baking sheet or aluminum foil, oven
Prep time: 5 minutes | Cook time: 5-7 minutes
Ingredients:
- 2 each flour tortillas (burrito size)
- 6 oz. can cooked or smoked salmon
- 1 cup shredded taco cheese
- 1 each avocado sliced or diced
- ½ cup yogurt
- ½ cup salsa (mango or black bean are great options)
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Directions:
- Preheat oven to 400 degrees
- Add tortillas to lightly sprayed baking sheet or aluminum foil
- Add cheese to tortillas
- Top with salmon and avocado
- Bake at 400 for 5-7 minutes, until heated, melted, with tortilla a little crispy
- Top the tortillas making into the style of a sandwich
- Cut and serve with salsa and sour cream
Nutrition Per Serving:
Calories: 687.5
Protein: 39.4 g
Fat: 33.94 g
Carbs:56.06 g
Photo Credit: Getty Images // Thinkstock