June 13, 2025, 2:59 pm | Read time: 5 minutes

Salmon is an exceptionally high-quality protein source and versatile in the kitchen—perfect for strength athletes looking for variety. FITBOOK nutrition expert Sophie Brünke has developed exciting recipes and adapted classics to be fitness-friendly.

Quick and Easy: Salmon from the Airfryer with Green Asparagus

Simple yet full of flavor: Salmon with green asparagus topped with a Parmesan crust is impressive but not much work. If you want to impress someone, you can also add a few lemon slices to the air fryer.

Ingredients for 1 serving:

• 1 salmon fillet (150 g)
• 1 lemon
• 200 g green asparagus
• 1 tbsp olive oil
• 1 tbsp Parmesan
• salt, (lemon) pepper

Preparation:

1. Wash the lemon and asparagus. Cut off the woody ends.
2. Place the salmon in the air fryer with a splash of lemon and spices. Cook at 356 degrees Fahrenheit for 5 minutes.
3. Next, marinate the asparagus with the oil and season as well. Add to the air fryer and cook.
4. Final step: Sprinkle the green asparagus with Parmesan and cook for another 2 minutes for a delicious crust.

Nutritional Values per Serving:

Energy: 38 g
Carbohydrates: 13 g
Proteins: 38 g

Asian Salmon Bowl

If you’re looking for something different, try this Asian salmon bowl. Rice and peanuts also provide valuable amino acids, and the mix of fruits, vegetables, and herbs offers a wide range of vitamins and phytonutrients.

Ingredients for 2 Servings:

• 200 g whole wheat pasta
• 2 salmon fillets (150 g each)
• 1 mango
• 1 red bell pepper
• 100 g edamame
• Fresh cilantro (or parsley)
• 2 tbsp unsalted peanuts

For the dressing:

• 1 tbsp Sriracha
• 100 g low-fat yogurt
• 1 lime
• Water as needed

Nutritional values per serving:

Energy: 825 kcal
Fat: 32 g
Carbohydrates: 80 g
Proteins: 50 g

Preparation:

1. Wash the rice, cook according to package instructions, then let cool.
2. Fry the salmon fillets in a non-stick pan over medium heat for two to three minutes on each side, then let them rest briefly.
3. Peel the mango and cut the flesh into cubes. Core the bell pepper and cut it into thin strips. Heat the edamame in some water according to package instructions and drain.
4. Squeeze the lime. Mix yogurt with Sriracha and lime juice; stir with water to desired consistency.
5. Roughly chop the cilantro.
6. Divide the rice between two bowls. Distribute the mango, bell pepper, edamame, and salmon. Top with peanuts and cilantro and serve with the dressing.

Classic Fitness Style: Pasta in Salmon Cream Sauce

Cream sauces, as delicious as they are, are unfortunately high in calories and fat but low in protein content. However, it doesn’t have to be that way. Instead of using reduced-fat cream, you can simply replace cream with cream cheese. When buying, look for the label “half-fat” or a maximum of “30 percent fat in dry matter” (F. in Tr.). On top of that, cream cheese also provides more protein. If salmon and cream cheese aren’t enough as protein sources, you can opt for pasta made from chickpeas or lentils instead of regular pasta.

Ingredients for 2 servings:

• 200 g whole wheat pasta
• 2 salmon fillets (150 g each)
• 1 package cream cheese (light or 30 percent fat in dry matter)
• 100 milliliters of vegetable broth
• 2 tsp margarine
• 100 g cherry tomatoes
• 2 cloves of garlic
• 2 handfuls of spinach leaves

Nutritional Values per Serving:

Energy: 827 g
Fat: 32 g
Carbohydrates: 80 g
Proteins: 50 g

Preparation:

1. Wash the vegetables and halve the cherry tomatoes. Finely chop the garlic. Cook the pasta according to package instructions.
2. Fry the salmon fillets in a non-stick pan over medium heat for two to three minutes on each side, then let them rest briefly.
3. In the meantime, sauté the spinach in the margarine until it wilts.
4. Add the vegetable broth and cream cheese to the pan and stir until smooth.
5. Mix the pasta with the sauce and serve with the salmon and vegetables.

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Baked Caprese

Salmon Caprese can also be made with an Italian twist in the oven! With tomatoes and mozzarella (or light mozzarella), you can also add chopped vegetables of your choice to the baking sheet and let the oven do the rest.

Ingredients for 2 servings:

• 2 salmon fillets (150 g each)
• 1 mozzarella (optional: light or low-fat)
• 1 beefsteak tomato
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• salt, pepper
• 1 tbsp fresh basil
• 1 tbsp pine nuts

Preparation:

1. Preheat the oven to 356 degrees Fahrenheit. Wash the vegetables and cut the beefsteak tomato into slices.
2. Cut the mozzarella into slices.
3. Place the salmon fillets on a baking sheet. Alternately layer tomato and mozzarella slices on the fish.
4. Season with salt and pepper, sprinkle with pine nuts, and bake in the oven for 25 minutes.
5. Serve with fresh basil.

Nutritional values per serving:

Energy: 637 kcal
Fat: 41 g
Carbohydrates: 15 g
Proteins: 46 g