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2 healthy salmon recipes for fall

2 healthy salmon recipes for fall


Cooler weather means warmer dishes on our plates. As much as we'd like to eat banana ice cream every single day, it isn't comfortable to have a persistent case of the shivers. Unearth your scarves from the cavernous depths of your closet, snuggle under a warm blanket, and make these healthy salmon recipes for fall.  You'll get a generous dose of omega-3 fatty acids and you'll feel satisfied for hours.

Salmon and peas risotto

Although this recipe is a bit more complicated than the meals I include in my regular repertoire, it's absolutely worth it. This healthy salmon and peas risotto just takes a little bit of time, care, and patience. Make sure that you select fillets of salmon without any bones - you won't want them to prick your mouth as you eat this delicate dish. Use brown arborio rice to maximize the amount of fiber in this recipe, as whole grains are slower to digest and will keep you fuller for longer.

Make this for a special family dinner, or cook a big batch for yourself and eat it throughout the week. Click here for a homemade vegetable stock recipe, or use a prepared version with reduced sodium.


  • Vegetable stock – enough to cook both the salmon and the rice with it
  • Canned or frozen peas
  • 2 fillets of salmon without any fish bone
  • 1 cup of arborio rice
  • 1 onion
  • 2 cloves of garlic
  • 1 hot pepper
  • Olive oil
  • Some lemon juice
  • Salt and pepper

Salmon and peas risotto recipe - a perfect healthy family dinner // The PumpUp Blog


Bring about 2-3 cups vegetable stock to boil in a large pot. When starts to boil, turn the heat on low and then put the salmon and let it cook. When the salmon is ready, take out of pot and set aside.

In a non-stick pan sprinkle some olive oil, chop the onion and the garlic in thin squares or strips and let it cook until onion is translucent and garlic is browned. Then add the rice, stir, add one ladle of the vegetable stock at a time and stir until all the stock is gone – repeat until the rice is ready (should be a bit gummy when you bite it, rather than hard). Season as you wish.

Before you put the last ladle of stock in, cut the add in hot pepper and peas and stir until cooked. Break the salmon apart into medium flakes and fold into risotto. Add some fresh parsley and a little bit of lemon juice and enjoy.

This recipe was created by PumpUp member @annaaa_. Follow her blog to learn more about her. 

Almond Crusted Salmon

Almond Crusted Salmon - The perfect fall dinner! // The PumpUp Blog


  • 1 tbsp extra virgin olive oil
  • 1 salmon fillet
  • 1 tbsp honey
  • 1/4-1/2 cup whole almonds
  • Salt and pepper


Preheat your oven to 200 degrees celcius. Glaze an oven-proof dish with oil, place salmon in dish and cover with honey, salt, and pepper. Chop almonds into coarse pieces and sprinkle them on top of the honey-glazed salmon. Bake the salmon for 15 minutes, or until it falls into soft flakes when you break it apart with a fork.

This recipe was shared by PumpUp member schack33.

Loved these healthy salmon recipes for fall? Share your favorite ways to prepare salmon in the comments below. How often do you eat salmon?


Rice with salmon and vegetables


Rice with salmon, eggs and vegetables

Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog.

It’s February and I could not any happier to start fresh again. You want to rock the beach this summer. I want to rock the beach this summer. I love Asian food so much and because of that I became inspired to create this dish. You can eat it for lunch and/or dinner!


  • 1 cup of Rice (the Chinese type one)
  • 1 small broccoli
  • 1 carrot
  • 1 red pepper or any color you want
  • 1 small red cabbage
  • Soy sauce
  • 2-3 slices of butter
  • 2 eggs
  • 2 slices of salmon
  • Olive oil
  • Salt and all of the spices you want


1. Wash the rice well. For every cup of rice add 4 cups of water. 

2. Put the water in a pot, add some salt and let it boil then add the rice and two small drops of olive oil so the rice will not stick to the pot. Let it cook for about 15 minutes (or as it said on the package/or until there is no water left)

3. Cut the carrot the red pepper and the cabbage into small, thin, long slices. Cut stems off broccoli so that you’re left with florets. 

4. Melt butter in a pan. Add the pepper and carrot and let them cook for about 5 minutes. Add the broccoli and wait for another 2 or 3 minutes, depending on whether you prefer the vegetables more cooked or not. Now you can add cabbage and about 2 tablespoons of soy sauce and season as you like, stir for 2-3 times and turn off the heat.

5. Wash the salmon and make sure it has no fish bones left. Take a pan, spray some olive oil and then place the salmon. Let it cook on both sides for about 5-7 minutes /each side. You should see when it’s ready because it gets a beautiful brown color. After it is done, put it on a cutting table and make small parts of it.

6.  In another pan, spray some olive oil let it heat then and the 2 eggs together and stir like you are making some kind of omelet (or scrambled eggs)

7. Now you are ready and you can put all the things together. Take a bowl, put one layer of rice, the scrambled eggs, the salmon the vegetables mixture and you are ready to eat an amazing, tasty, healthy meal.

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