5 Delicious Salmon and Microgreens Recipes: Healthy & Flavorful Ideas

Salmon and microgreens are a perfect combination for anyone seeking meals that are both flavorful and nutrient-dense. Salmon is rich in high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D, supporting heart health, brain function, and overall well-being.

Microgreens, including arugula, broccoli, and radish varieties, are tiny yet packed with concentrated vitamins, minerals, and antioxidants, offering up to 40 times more nutrients than mature greens.

Pairing these two ingredients creates visually vibrant dishes with a balance of protein, healthy fats, fiber, and micronutrients. These recipes are simple, versatile, and perfect for quick lunches, weeknight dinners, or healthy meal prep, making nutrition effortless and delicious.

Why Salmon & Microgreens Make the Perfect Pair

Salmon: A Nutrient-Rich Protein

Salmon is an excellent protein choice, providing 20-25 grams of protein per 3-ounce serving. It’s also one of the best sources of omega-3 fatty acids, which are essential for brain function, heart health, and reducing inflammation. Along with omega-3s, salmon is high in vitamin D, which is important for bone health, as well as B12, which supports energy production and neurological function.

Microgreens: Tiny But Mighty

While microgreens are small, their nutritional profile is anything but. These tiny greens pack up to 40 times more nutrients than their mature counterparts. For example, microgreens like broccoli are incredibly high in vitamins A, C, and K, while pea shoots are rich in fiber and folate. Not only are they nutrient-dense, but microgreens also add color, crunch, and fresh flavors to any meal. When paired with salmon, they create a balanced dish with protein, fiber, and antioxidants, making each bite both tasty and nourishing.

1. Pan-Seared Salmon with Cilantro Vinaigrette & Microgreens

Ingredients:

• 1 salmon fillet
• 1 tbsp olive oil
• 1/4 cup cilantro vinaigrette (store-bought or homemade)
• 1 cup mixed microgreens (broccoli, radish, or sunflower)
• Salt and pepper to taste
• Lemon slices for garnish

Instructions:

1. Prep the Salmon: Season the salmon fillet with salt and pepper on both sides.
2. Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Once the oil is hot, place the salmon skin-side down. Sear for 3-4 minutes until the skin is crispy and golden brown.
3. Flip & Finish: Flip the salmon fillet and cook for another 2-3 minutes or until the fish flakes easily with a fork.
4. Assemble the Dish: While the salmon cooks, arrange the microgreens on a plate.
5. Serve: Place the salmon fillet over the microgreens and drizzle with cilantro vinaigrette. Garnish with lemon slices for an added zing.

Nutritional Highlights:

This dish is an excellent source of protein, omega-3 fatty acids, and antioxidants. The microgreens contribute a burst of vitamin C, vitamin K, and fiber, making it a great option for a healthy, balanced meal.

2. Tikka Masala Salmon with Microgreens

Ingredients:

• 1 salmon fillet
• 1 tbsp olive oil
• 2 tbsp Tikka Masala Sauce
• 1 cup microgreens (pea shoots or arugula)
• Lemon slices for garnish

Instructions:

1. Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Sear the salmon fillet, skin-side up, for 3-4 minutes until golden brown.
2. Add Sauce: Flip the salmon and pour the Tikka Masala sauce over it. Let the sauce simmer for another 2 minutes, allowing the flavors to meld.
3. Assemble the Plate: While the salmon finishes cooking, arrange a handful of microgreens on a serving plate.
4. Serve: Place the salmon on top of the microgreens and spoon some of the sauce over the fish and greens. Garnish with fresh lemon slices.

Nutritional Highlights:

The Tikka Masala sauce adds a rich, flavorful layer to the salmon, while the microgreens bring freshness and crunch. This dish is high in protein, healthy fats, and antioxidants, making it a nutrient-packed option for lunch or dinner.

3. Beetroot Crepes with Smoked Salmon & Microgreens

Ingredients:

• 1/3 cup cooked beetroot
• 1/2 cup almond flour
• 1/2 cup almond milk
• 1 tbsp Greek yogurt
• 150g smoked salmon
• 1 cup microgreens (broccoli or pea shoots)
• 1 avocado, sliced
• Salt and pepper to taste

Instructions:

1. Make the Crepes: In a blender, combine cooked beetroot, almond flour, almond milk, Greek yogurt, salt, and pepper. Blend until smooth. Let the batter rest for 10 minutes.
2. Cook the Crepes: Heat a non-stick skillet over medium heat and lightly grease it with oil. Pour about 1/4 cup of batter into the skillet, swirling it to create a thin, even circle. Cook for 1 minute until golden, flip, and cook for another 30 seconds.
3. Fill the Crepes: Once the crepes have cooled slightly, layer with smoked salmon, avocado slices, and a handful of microgreens.
4. Serve: Fold the crepes and serve with a sprinkle of fresh microgreens on top for an added burst of freshness.

Nutritional Highlights:

These beetroot crepes are a creative, healthy way to enjoy salmon. The smoked salmon provides protein and omega-3s, while the microgreens add vitamins and minerals. The crepes are high in fiber and antioxidants, especially with the inclusion of beetroot and avocado.

4. Salmon Salad with Lemon-Dill Dressing & Microgreens

Ingredients:

• 1 salmon fillet
• 1 tbsp olive oil
• 1 cup mixed microgreens (arugula, radish)
• 1/4 cup cucumber slices
• 1/2 cup cherry tomatoes
• 2 tbsp lemon-dill dressing (store-bought or homemade)

Instructions:

1. Cook the Salmon: Heat olive oil in a skillet over medium-high heat. Sear the salmon for 3-4 minutes on each side or until it flakes easily with a fork.
2. Prepare the Salad: While the salmon cooks, combine microgreens, cucumber, and cherry tomatoes in a bowl.
3. Assemble the Salad: Place the cooked salmon on top of the salad. Drizzle with lemon-dill dressing for a refreshing, tangy finish.

Nutritional Highlights:

This salmon salad is light yet filling, with the healthy fats from the salmon and the fresh, nutrient-dense microgreens. The lemon-dill dressing enhances the dish with vitamin C, while the cucumber and tomatoes add hydration and additional vitamins.

5. Salmon Sushi Rolls with Microgreens & Avocado

Ingredients:

• 1 salmon fillet (sashimi grade)
• Nori sheets
• 1/2 cup sushi rice or quinoa
• 1/4 avocado, thinly sliced
• 1 cup microgreens (radish or sunflower)

Instructions:

1. Prepare the Rice or Quinoa: Cook sushi rice or quinoa and let it cool slightly.
2. Assemble the Rolls: Lay a nori sheet on a bamboo mat. Spread a thin layer of rice or quinoa on top, leaving a 1-inch border at the top.
3. Add Filling: Layer slices of salmon, avocado, and microgreens across the center.
4. Roll & Slice: Carefully roll the nori tightly, sealing the edge with a little water. Slice into bite-sized pieces.

Nutritional Highlights:

This sushi roll is a great combination of healthy fats from salmon and avocado, fiber from quinoa and microgreens, and a good amount of protein. It’s a low-carb, nutrient-dense meal that’s perfect for a light lunch or dinner.