A High-Protein Pesto Salmon Recipe That’s Healthy and Fast

Salmon is a powerhouse when it comes to nutrition, and there are so many ways to cook it. Take this pesto salmon recipe. It’s ideal when you want maximum taste and health benefits but minimal prep time and cooking effort. The dish is rich, vibrant, and herby, and it’s a one-pan meal, so clean-up is minimal.

Read on for how to make pesto salmon, what to serve it with, and the nutritional benefits that make this recipe deserving of a place in your weekly rotation.

One of the best things about this pesto salmon recipe is how quick and easy it is. And when we say quick and easy, we mean it.

Here’s how to make pesto salmon:

1. Place a large nonstick skillet over medium-high heat. When hot, add the olive oil.

2. Drain oil from the pesto container.

3. When the olive oil is heated in the pan, add the salmon (skin side down), pesto, and tomatoes.

4. Cook for four minutes and then flip the salmon. Cook for another four to five minutes.

5. Serve!

Instead of a frying pan or skillet, you could make this recipe on a baking sheet.

If you have the time, you can also make homemade pesto. This, too, is relatively quick and easy. Throw pine nuts, fresh basil leaves, fresh lemon juice, garlic, olive oil, and Parmesan cheese into a blender and whiz until smooth.

This pesto salmon recipe may be simple, but it packs a tasty and nutritional one-two punch. Here’s why we love it.

Pesto Salmon Is One of the Easiest and Quickest Recipes

You can’t beat this recipe when it comes to prep, clean-up, and cooking time. All in all, the total time to make the dish is 15 minutes — or quicker! — and there’s not much effort involved.

It’s ideal for weeknight dinners, work-from-home lunches, and those times when you just don’t want to do much in the kitchen. What’s more, pesto salmon is naturally gluten-free and dairy-free, if you’re avoiding those things.

Pesto Salmon Is High in Protein

Let’s talk about protein for a second. Protein is a key macronutrient that plays a role in everything from immune function to tissue repair and muscle growth.

If you’re trying to lose weight or maintain a healthy body weight, protein is crucial for those goals, too. It can help:

• Control appetite

• Curb cravings

• Prevent muscle loss as you’re losing body fat

Salmon, the star ingredient in this recipe, contains 22.3 grams of protein per 100 grams — that’s about 38 grams of protein per six-ounce filet. Not bad.

The pesto in this dish also provides some protein. Pine nuts — or whichever nuts are in the pesto you go for — and Parmesan cheese are high-protein foods.

Pesto Salmon Is High in Healthy Fats

It’s not just protein — this dish is a great way to get some healthy fats into your day.

Salmon is low in saturated fat and high in monounsaturated and polyunsaturated fats, which include omega-3 and omega-6 fatty acids.

There are so many health benefits to fats like these, including reduced:

• Inflammation

• Cholesterol

• Risk of cardiovascular disease

• Risk of cognitive decline and Alzheimer’s disease

As noted, beyond the salmon, the basil pesto sauce will also provide some healthy fats from the nuts.

Pesto Salmon Is a Mediterranean Meal

The Mediterranean diet is proven to have many, many health benefits, including supporting weight loss and management and reducing risk factors for conditions like obesity, high cholesterol, high blood pressure (hypertension), and diabetes.

The Mediterranean diet includes foods like:

• Fruits and veggies

• Whole grains

• Legumes

• Nuts and seeds

• Olive oil

• Fish

• Poultry (like chicken and turkey)

• Low-fat or fat-free dairy

This pesto salmon is a healthy dinner recipe that fits the bill. You’ve got salmon, tomatoes, olive oil, and nuts, hitting some major Mediterranean players.

Pesto Salmon Is Packed With Vitamins and Minerals

Let’s start with the salmon. Salmon is a source of selenium, a mineral that supports the immune system, hormone production, and thyroid function, among other things.

Salmon also contains:

• Calcium

• Potassium

• Vitamins A, C, B12, and D

Nutrients like these support everything from bone health to energy and glucose metabolism.

Tomatoes are another source of vitamins and minerals. They contain potassium, folate (vitamin B9), vitamin A, and vitamin C, to name a few.

You can enjoy pesto salmon on its own for a light yet high-protein dish. You can also serve it with a variety of veggies and complex carbohydrates as part of a balanced meal.

Here are some options for veggies that go well with salmon:

• Asparagus

• Mushrooms

• Broccoli

• Green beans

• Zucchini

• Bell peppers

• Salad greens

• Mediterranean salad

As for complex carbs, try serving this pesto salmon with:

• Quinoa (like in our Mediterranean quinoa bowl)

• Couscous

• Lentils

• Brown rice

• Roasted sweet potato

You can also season it with salt and black pepper and garnish the salmon with lemon zest for more flavor.

BTW, you can make this a baked pesto salmon recipe by placing salmon and your choice of veggies on a sheet pan and cooking it in the oven for about 15 to 20 minutes.

Store leftover cooked salmon in an air-tight container in the fridge for about two days. Reheat slowly in a skillet when you’re ready to eat it.

Enjoy the same meal again, flake the salmon over a salad, add pieces of salmon to tacos or lettuce cups, or serve it with different veggies from the list above.

Want more salmon ideas? We don’t blame you. Check out our crispy salmon bites for a twist on the fish dish. They’re made in the air fryer for speed, ease, and crispiness.