Salmon is well known as a super healthy fish, packed with omega-3 fatty acids and protein So it would seem reasonable to assume that stuffed salmon would also be a nutritious choice. However, with the addition of cheese, cream, and other rich fillings, some may question if this popular dish still provides health benefits or veers more into indulgent territory Let’s take a closer look at the nutrition profile of stuffed salmon to find out if it delivers on its healthy reputation.
The Benefits of Salmon
Salmon itself boasts an impressive array of nutrients A 3 ounce serving of wild-caught salmon contains
- 170 calories
- 10 grams fat, with 1.7 grams as omega-3 fatty acids
- 22 grams protein
- Potassium, selenium, vitamins B12 and D
The abundant omega-3 fats in salmon provide strong anti-inflammatory effects that benefit heart and brain health. Omega-3s also support healthy fetal development during pregnancy.
Salmon is one of the richest food sources of vitamin D, which aids calcium absorption for strong bones. It also contains the antioxidant mineral selenium, which protects cells from damage and infection.
As a complete, high quality protein, salmon contains all of the essential amino acids needed to support growth and maintenance of tissues. Compared to red meat, salmon is low in saturated fat as well.
Choosing Healthy Fillings
While salmon itself is nutritious, adding stuffing introduces additional calories, fat, and sodium. Some smart fillings choices include:
Spinach – High in vitamin K, folate, iron, and antioxidants. Spinach offers a healthy dose of fiber as well.
Feta cheese – Provides calcium for bone health. Choose pasteurized feta made from sheep or goat’s milk for easier digestibility.
Sun-dried tomatoes – Supply the antioxidant lycopene beneficial for heart health and cancer prevention.
Beans or lentils – Packed with plant-based protein, fiber, and micronutrients. Try white beans, chickpeas or cooked lentils.
Roasted red peppers – Contains more vitamin C than oranges to support immunity and skin health.
Fresh herbs – Herbs like dill, parsley and basil provide vitamins K, A, and C, plus phytonutrients.
Loading up on veggies boosts the nutritional value of stuffed salmon. On the flip side, heavy cream, cheese, and butter should be used sparingly to keep calories and saturated fat in check.
Healthy Cooking Methods
Baking is one of the healthiest cooking methods for stuffed salmon. Place on a parchment lined baking sheet and bake at 400°F until the internal temperature reaches 145°F, about 15-20 minutes. Finish under the broiler 1-2 minutes for a crispy top.
Cooking en papillote (in parchment paper packets) allows the salmon to gently steam in its own juices. If using cream or sour cream in stuffing, substitute tangy Greek yogurt or soft cheese to reduce calories and saturated fat.
Watch Portion Sizes
While stuffed salmon can be nutritious, it does pack a double protein and fat punch between the filling and the fish. A 3 ounce salmon fillet alone provides 170 calories and 10 grams of fat. Cheese fillings can add another 100-200 calories per serving.
Aim for 4-6 ounce portions of stuffed salmon. Round out the meal with lower calorie foods like salad, roasted veggies or cauliflower rice to help control portions. Thicker salmon fillets also allow you to stuff more while using less fish.
The Bottom Line
Overall, stuffed salmon can be a healthy choice when light on rich fillings, incorporating lots of vegetables, and keeping portions in check. Salmon provides anti-inflammatory omega-3 fats, while creative fillings boost nutrition. But be mindful of excess calories, saturated fat and sodium in preparing this indulgent fish dish.
Delicious and Nutritious Stuffed Salmon Recipes
If you’re sold on stuffing salmon with healthy, fresh ingredients, try these delicious stuffed salmon recipes:
Tomato Cheese Stuffed Salmon
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Salmon fillets stuffed with a mixture of cream cheese, sun-dried tomatoes, basil, and parmesan cheese.
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Provides protein, calcium, antioxidants from tomatoes, and phytonutrients from fresh basil.
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Quick and easy – ready in under 30 minutes!
Spinach Feta Stuffed Salmon
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Salmon stuffed with sauteed spinach, feta cheese, artichoke hearts, roasted red peppers, and fresh dill.
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Spinach offers iron, folate, and fiber. Feta provides calcium.
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Artichokes and red peppers add fiber, vitamins C and K.
Salmon Stuffed with White Beans and Kale
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Fillets stuffed with white beans, sauteed kale, caramelized onions, garlic, and parmesan cheese.
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Beans provide plant-based protein and fiber. Kale is loaded with vitamins A, C, and K.
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A complete one-pan meal full of antioxidants and anti-inflammatory nutrients.
Crab Stuffed Salmon
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Imitation crab mixed with cream cheese, green onions, lemon zest, paprika and cayenne pepper fills salmon fillets.
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Lower calorie imitation crab substitutes for real crab. Cream cheese provides richness.
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Cayenne and paprika give stuffing a kick of flavor.
The Healthiest Way to Eat Stuffed Salmon
Beyond choosing healthier fillings, here are some tips for making stuffed salmon as nutritious as possible:
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Use wild caught salmon for more omega-3s and fewer environmental contaminants
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Load up on fiber-rich veggies like spinach, kale, or roasted red peppers
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Substitute Greek yogurt for some or all of the cream cheese or sour cream
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Opt for just 1-2 ounces of real cheese or use part-skim varieties
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Season stuffing with fresh or dried herbs and spices instead of salt
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Add chopped walnuts or pecans for an extra crunch and healthy fats
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Serve with roasted or grilled vegetables and brown rice or quinoa
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Grill instead of frying salmon to avoid excess oil
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Bake on a parchment lined pan at 400°F until salmon flakes easily with a fork
With some easy tweaks, stuffed salmon can be transformed into a colorful, flavorful meal that delivers major nutritional benefits. So don’t be afraid to get creative with fillings that please your palate as well as your health!
Is Stuffed Salmon with Spinach Healthy?
Yes, it is. Stuffed salmon is not only convenient and laden with flavor but is also a great source of nutrients.
Salmon is a protein-rich fish that’s packed with omega-3 fatty acids, and vitamins.
Omega-3 fatty acids have been shown to have many beneficial effects on the human body including reducing the risk of certain diseases such as heart disease as well as improving skin, eye health, and cognitive functions. Protein is required for many functions in the body, including muscle development, tissue repair, and the production of enzymes and hormones.
Our stuffed salmon also contains spinach and is served with asparagus: These greens provide additional fiber and texture to the meal.
In terms of nutritional profile, each serving of our stuffed salmon contains 502 calories, 10.6 g saturated fat, and 516 mg sodium. These values align with our healthy eating guidelines, guaranteeing a meal that is both nutritious and healthy.
In this dish, salmon fillets are packed with a creamy filling and seasoned with paprika and cajun seasoning. Pan-fried, the stuffed fillets are then served with steamed asparagus and side dishes of choice.
For this stuffed salmon, you should only use thick salmon fillets. Leaving more space to create a pocket for the filling, they make stuffing a whole lot easier.
You can use any variety of salmon available in your supermarket, farmed or wild, as long as it is sufficiently thick. You may also leave the skin on or request that the seafood counter remove it for you; whatever suits your palate.
Our filling mixture includes cooked spinach, salt, garlic powder, parmesan cheese, pistachio, cream cheese, lemon juice, and whole milk.
To achieve the required appearance and flavor, we combine cream cheese with shredded parmesan. The Parmesan imparts a salty, nutty flavor to the filling, while the cream cheese provides binding characteristics. You may use cheddar, mozzarella, swiss, or any other cheese of your choice in place of the parmesan.
We believe our stuffed salmon isnt too much of a deal to prepare. Still, here are a few rules of thumb to ensure success:
- Always run your hand over the surface of the salmon before prepping it to ensure that all pin bones have been removed. This is normally already done for packaged or frozen salmon. However, if you’re getting your salmon fresh from a local fishmonger, you can request that the bones be removed for you.
- Before cooking, pat the fillets dry using a paper towel to eliminate extra moisture.
- When slicing the salmon fillets to create pockets, ensure that the slits are made exactly in the center of each fillet so that the top and bottom parts are the same thickness.
- When flipping the salmon, use a wooden spoon to support the salmons tops.
- To store and reheat:
To store leftover stuffed salmon, place it in an airtight container and refrigerate for up to 1 day. For longer storage, place it in the freezer and it should last for up to 2 months.
To reheat, first, transfer the filets from the freezer to the fridge overnight to defrost. On the day of serving, place the salmon fillets onto a baking sheet, loosely wrap them with tin foil, then bake at 350 degrees F in the oven until heated through.
The cream cheese filling can be prepared up to 3 days ahead and stored in an airtight container in the fridge. When youre ready to cook, allow it to sit at room temperature for 30 minutes to soften, making it easier to spread when stuffing the salmon pockets.
What To Serve With
To make a feast of this flavor-packed stuffed salmon, our recommended accompaniments are as follows:
- Air Fryer Potato Wedges: Our air fryer potato wedges taste exactly like your favorite restaurants fried wedges — only considerably crispier and with significantly less fat! Crisp on the outside and delicate on the inside, these potato wedges come with attractive crisp edges and precisely seasoned flavors. They are unquestionably the ideal accompaniment to our tasty stuffed salmon.
- Honey And Lemon Juice: We added a touch of freshness to our main dish by pairing it with our honey and lemon juice. The drink rounds off our meal, creating a healthful yet simple weeknight dinner.
Smoking COSTCO stuffed salmon!!!
FAQ
How many calories are in a stuffed salmon?
One cup of Stuffed salmon is around 235 grams and contains approximately 412 calories, 35 grams of protein, 24 grams of fat, and 12 grams of carbohydrates.
What is the healthiest thing to eat with salmon?
- Roasted Brussels Sprouts. …
- Garlic Parmesan Roasted Cauliflower. …
- Quinoa Salad with Vegetables. …
- Roasted Sweet Potatoes. …
- Sautéed Spinach with Garlic. …
- Roasted Asparagus. …
- Cucumber and Tomato Salad. …
- Green Beans with Cranberries and Almonds.
What is salmon stuffed with?
Salmon is often stuffed with a mixture that adds flavor and moisture. This is typically a seafood-based stuffing, often including crabmeat and sometimes other ingredients like shrimp, mushrooms, and breadcrumbs.
Is baked salmon healthy to eat?
Is Baked Salmon Healthy? Yes, very healthy! Salmon is rich in omega-3 fatty acids and a great source of protein, boasting a wide variety of vitamins and minerals. The fish is drizzled with olive oil for extra richness, but you can also leave it out.
What to eat with stuffed salmon?
For a creative twist, try adding other herbs and spices such as basil and oregano to the dip. You can also experiment with different types of cheese like feta or goat cheese. Finally, for a delicious side dish, serve the stuffed salmon with roasted vegetables or a light salad.
How long does stuffed salmon take to cook?
Salmon is stuffed with a Mediterranean-inspired mixture of spinach, feta, and roasted red peppers. Oven-baked and ready in just 30 minutes! Friends, you are going to want to add this stuffed salmon to your go-to dinner party recipes. The way the salmon is cooked and presented looks fancy and unique, but it’s actually SO easy to do.
Is Spinach stuffed salmon gluten free?
In this weeknight-friendly spinach stuffed salmon recipe, fresh salmon filets are filled with a bright and savory combination of roasted red peppers, capers, lemon, and Greek yogurt. It’s creamy but not overly rich, gluten-free, and filled with delicious Mediterranean flavor!
Can I use sockeye salmon for stuffing?
Sockeye fillets tend to be thinner than Atlantic or King Salmon, which makes them ideal for stuffing (a thicker salmon fillet becomes very thick when stuffed). I also enjoy using sockeye salmon because it is very lean and in this way the stuffing helps generate flavor. Add fresh basil, parsley, and/or oregano to the filling mixture.
What to eat with spinach and feta stuffed salmon?
This spinach and feta stuffed salmon is a source of quality protein, healthy fats, and some veggies. I recommend pairing it with a complex carbohydrate or starch to make a nutritionally-balanced meal. Some ideas: cooked whole grains like farro, quinoa, or brown rice – this is how I personally served this recipe!
Is salmon a healthy meal?
And the recipe delivers all those incredible flavors and more. There is something about salmon that makes the meal feel like a gourmet experience, even in the comfort of your home. What’s even better is that it offers 29 grams of protein per serving. So, besides being an incredibly delicious meal, it’s also a healthy one.