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  • Stephanie Metzger, RHN

Salmon - Heathy and Delicious!

Not only is salmon delicious, it also has amazing health benefits!

1.Eating salmon on a regular basis may help:

  • Reduce risk of heart disease

  • Control weight by reducing appetite, increasing metabolism and insulin sensitivity and reducing belly fat

  • Reduce/fight inflammation

  • Protect brain health, reduce risk of age-related memory issues and help improve symptoms associated with anxiety and depression

2. Salmon is a great source of the omega 3 fatty acids EPA and DHA. These essential fatty acids have been shown to reduce inflammation, lower blood pressure and reduce risk factors for disease.

3. A 3.5-ounce serving of salmon offers 22-25g of protein! Protein is required to build and repair tissues and also to make hormones, enzymes and other chemicals in the body.

4. Salmon is high in B vitamins, which supports brain and heart health, energy production within the body and also helps reduce inflammation.

5. Salmon contains selenium (a mineral that protects bone health and improves thyroid function) and potassium, which helps control blood pressure and prevent fluid retention.

6. Salmon contains the powerful antioxidant Astaxanthin, which may have a positive impact on the brain, heart, eyes, skin and nervous system.

Here's one of my favourite Salmon Recipes! For more fun fish recipes, visit Thrive’s Pinterest Page!

Salmon Burgers with Avocado Garlic Sauce


For The Salmon Burgers:

  • 12 oz. wild-caught salmon, baked and chopped

  • 1/2 lemon, juiced (~2 Tbsp.) + ½ tsp. lemon zest

  • 1 small shallot, minced (may substitute 2 cloves garlic, minced)

  • 2 green onions, sliced

  • 1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)

  • 2 tsp. Dijon mustard

  • ¼ tsp. salt

  • ¼ tsp. pepper

  • 2 eggs

  • 1/4 cup almond flour

  • 1 Tbsp. coconut oil or ghee/clarified butter

For the Avocado Garlic Sauce:

  • 1 medium avocado, halved and pit removed

  • 1/4 cup extra virgin olive oil

  • 1/2 lemon, juiced

  • 1 tsp. Dijon mustard

  • 1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)

  • 2 garlic cloves, minced

  • ¼ tsp. salt

  • 1/8 tsp. pepper


For the burgers:

  1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.

  2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.

  3. Heat coconut oil on a griddle or pan to medium-high heat.

  4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.

  5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish.

For the Avocado Garlic Sauce:

  1. In a food processor or blender, combine all of the ingredients and process until smooth.



  • CALORIES: 195

  • SUGAR: 1 G

  • SODIUM: 300 MG

  • FAT: 9 G


  • FIBER: 0 G

  • PROTEIN: 24 G

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