4 Salmon recipes for recovery after your workouts.

Now that the interest and need to take care of oneself seems to have become more important than a few years ago, it is normal for you to wonder what exercises to do, what training routine to follow and what sport is best suited to you.

However, once you have all these doubts raised, another one arrives: What should I eat? And, it is popular knowledge that, in order to lead a healthy and balanced life, you must help your training with a diet that provides you with energy and vitality.

If in addition to changing your lifestyle, you are starting to train, let us tell you that salmon is one of the foods par excellence that you should have as an ally, especially in recovery when you finish training.

Benefits of Salmon

Bluefish par excellence, salmon is a source of high-quality protein, rich in minerals such as potassium and vitamins such as B12, it also contains Omega-3 and Omega-6 polyunsaturated fatty acids.

Although, our body does not produce this type of fatty acids and it is necessary to help it, since it is these that help reduce the presence of bad cholesterol in our body, which is responsible for heart attacks and also helps to reduce sugar in the blood, reducing the risk of suffering from diabetes.

In addition to all these properties, this fish can also boast of being beneficial for the recovery of muscle mass, formation of bone structure, avoiding cardiac arrhythmias, combating blood pressure. And even more important, it helps fight inflammation after training, improving physical condition.

That said, here we propose some of the best grilled salmon recipes so that your diet is not only healthy, but also a real treat for your palate.

Avocado and Salmon Bowl

This is probably one of the easiest salmon recipes due to the short preparation and cooking time it requires and the few ingredients you are going to use.

For 2 people:

• 2 slices of salmon
• 1 avocado
• 1 lemon
• 1 garlic
• 1 Onion
• 4 tablespoons of sweet corn
• 3 tablespoons of olive oil
• Ground pepper
• Exit

For this recipe, the first thing you have to do is make the guacamole. Cut the avocado in half and remove the bone with the help of a knife that you will have to stick into it to remove it more easily. Once you have removed the pit, use a spoon to scoop the avocado flesh out of the skin and transfer to a plate to be cut into cubes and mash with a fork.

To the mashed avocado, add the garlic, the lemon juice, the onion in small pieces, add salt and pepper, and add two tablespoons of olive oil, and mix everything very well, set aside.

After making the guacamole, season the salmon slices to your liking and with a tablespoon of olive oil, heat the pan. When the oil is already hot -check that it does not burn- place the salmon in cubes and wait until they are done.

While the salmon cubes are cooking and golden, turn them with a fork so that they cook for 2 minutes on each side so that the skin is crispy and with more flavor. Once they are done, plate up, we advise you to put the pieces of salmon on the guacamole and add the sweet corn on top. And enjoy!

Salmon salad with potato wedges and green beans

This recipe has a greater elaboration and difficulty, but we want to propose it to you, in case you find yourself in one of those days in which your goal is to continue eating healthy, but you want to put a little more creativity in your food. In addition, its flavor is unbeatable.

For 4 people:

• 4 more or less large salmon loins (approximately 200 gr)
• 1 lemon
• 1 orange
• 2 tablespoons of soybeans
• 8 small red potatoes
• 200 gr of green beans
• 2 sprigs of parsley
• Ground chili
• 1 tablespoon butter
• Olive oil
• Exit
• Pepper

The first thing you should know is that this preparation has to start several hours in advance, since the marinating process takes time. Prepare a mixture with the orange juice, the 2 tablespoons of soybeans and the lemon zest and leave the fish fillets marinating in it for approximately 2 hours.

When the necessary hours have passed and you are ready to make the rest of the preparations, heat a cauldron with water and meanwhile, wash the potatoes and chop them. When the water in the cauldron has boiled, add the potatoes and let them cook for 20 minutes. If you don't know when they are ready, poke them with a knife, and if it comes out clean and easily, then drain them. To finish with the potatoes, heat a little oil in a frying pan and toast them for a few minutes so that they acquire a crunchier tone.

For the beans, after plucking them, cut them in half and blanch them in salt water for 5 minutes. Once this time has elapsed, strain the water from the beans and add them to the pan so that they toast with the potatoes. Once you remove them from the heat, add salt and pepper to your liking and reserve the preparation.

For the sauce, in a saucepan, melt the butter and mix it little by little with a tablespoon of the salmon marinade and leave it in a bowl to use at the end.

To cook the fish, drain it from the mixture it was in, add salt and pepper and cook it in a pan with three tablespoons of oil that you have previously heated. Brown the tenderloins by cooking them for 3 minutes on each side.

Finally, it's time to plate. Place the pieces of salmon with the sauce on the plates and accompany them with the potatoes and green beans. As a final touch, sprinkle some chopped parsley and ground chili. You will notice the difference!

Grilled salmon with soy sauce

Back to basics, this recipe won't take you more than 30 minutes.

For 2 people:

• 2 slices of salmon
• 1 onion
• Honey
• Soy sauce
• Exit
• Pepper

The first thing to do this time is to cook the salmon slices. Before making them, salt and pepper them to your liking, but keep in mind that later you will add the soy sauce, which is already quite salty on its own. When the fish is done, remove it and reserve it on a plate.

In the same frying pan, sauté the onion that you should have chopped before and when it is done, add the honey and stir little by little until everything is perfectly integrated.

To this preparation, add the soy sauce and leave it cooking over a low heat for a few more minutes.

When you see that everything is perfectly integrated, turn off the pan and serve the salmon slices on a plate with the onion mixture on top. Et voila!

Grilled salmon in yogurt sauce and vegetables

One of the greatest advantages of making this recipe is the little time it takes, so if you like to eat rich and healthy but time is an impediment for you, don't worry because this preparation will only take you 10 minutes.

Ingredients for 2 people:

• 2 salmon fillets
• 1 plain yogurt
• ¼ of a clove of garlic
• 1 squeeze of lemon juice
• Olive oil
• Exit
• Black Pepper
• Chopped parsley
• 1 pepper
• 1 zucchini

To prepare this easy recipe, the first thing you should do is heat a skillet over medium heat with a drizzle of olive oil. While the pan is heating up, season the salmon fillets with salt and pepper to your liking and fry them on both sides in the hot oil until they look golden and crisp.

For the yogurt sauce, cut the garlic into very small squares and in a bowl, add them together with the yogurt, a drizzle of olive oil, the lemon juice and a pinch of pepper and salt.

Once you have added all these ingredients, mix them well until you get a light and homogeneous sauce. In another pan you can go sautéing the cut vegetables to your liking.

On a plate, place a couple of tablespoons of the sauce to be the base on which to serve the salmon, and finally, sprinkle the parsley that you had reserved, so that it will not only remain as a decoration, but also it will also add much more flavor to the fish.

Remember that this type of preparation does not need any accompaniment, but if you still like to eat salmon with some garnish, potatoes, sweet potatoes and rice always go well with this type of fish and even garnish them with their own roe It will give you a different touch.

Salmon FAQs

How do you know if the salmon is ready?

The best way to know if the salmon is ready is to make a cut in it and observe its color. If it's a dull pink, then it's ready to eat, but if it's shiny or translucent, it should stay in the pan a bit longer.

Why is salmon good for health?

This fish is beneficial for all the contributions it has for the body. In addition to being rich in vitamin B12, it also provides other minerals such as potassium and fatty acids such as omega 3 and helps prevent conditions such as arrhythmias and heart attacks.

How long do you cook salmon on the grill?

In a skillet with oil over medium high heat, cook the salmon for 4 minutes on the skin side and when it is golden, turn it over to the other side and cook for 2 more minutes.