10 Easy Ways to Eat More Salmon (Including My Recipe for Panko-Crusted Salmon)
July 28, 2025 | Liz Weiss
If you’re looking for a flavorful way to eat more salmon, my recipe for Panko-Crusted Salmon is a must-try. It’s crispy on the outside, tender in the center, and made with familiar pantry staples like Dijon mustard, honey, and panko breadcrumbs. The recipe is so popular, it even made its way into my recent article for Today’s Dietitian magazine!
But beyond its crave-worthy texture and flavor, salmon delivers a powerful nutrition boost—especially when it comes to omega-3 fats.
Why Omega-3s Matter
Salmon is rich in DHA and EPA, two long-chain omega-3 fatty acids that play a vital role in heart, brain, and eye health. These essential fats may also help reduce inflammation and support healthy aging—something I always keep in mind as a registered dietitian (and someone who plans to age backwards, thank you very much).
Just one serving of this Panko-Crusted Salmon provides about 1,400 mg of EPA and DHA, which goes a long way toward meeting the recommended intake. According to the Global Organization for EPA and DHA Omega-3s (GOED), a daily intake of 250 to 500 mg of EPA and DHA is suggested supports overall health in adults.
10 Easy Ways to Eat More Salmon
If you’re not sure how to work more salmon into your diet—or you’re just looking for fresh ideas—here are 10 tasty and practical tips:
- Bake a batch of salmon fillets for meal prep.
Roast 2 to 4 fillets at once (like my panko-crusted version!) and store leftovers in the fridge for omlettes, grain bowls, or sandwiches. - Flake cooked salmon over a salad.
It’s a great alternative to grilled chicken. Try pairing with greens, cherry tomatoes, avocado, and a lemony vinaigrette. - Turn canned salmon into fish cakes or patties.
Combine with an egg, breadcrumbs, chopped veggies, and seasoning. Pan-fry and serve with a creamy yogurt-dill sauce. - Try smoked salmon at breakfast.
Layer it on whole grain toast with avocado or spread it on a bagel with whipped cream cheese, cucumbers, and capers. - Toss canned salmon into pasta.
Stir into warm pasta with olive oil, lemon juice, garlic, and chopped herbs for a quick, protein-packed meal. - Add it to sushi bowls.
Use cooked or raw salmon (if sushi-grade) in a bowl with rice, edamame, shredded carrots, cucumbers, and spicy mayo. - Wrap it in lettuce cups.
Use leftover cooked or canned salmon in handheld wraps with rice, avocado, and crunchy vegetables. - Serve grilled or baked salmon with seasonal sides.
Keep it simple with a squeeze of lemon and a side of roasted vegetables or corn on the cob. - Make salmon salad.
Just like tuna salad—but swap in canned salmon. Use Greek yogurt or avocado mayo for a lighter spin. - Use salmon in tacos.
Flake roasted or grilled salmon into warm corn tortillas. Top with slaw, guacamole, and salsa.
Panko-Crusted Salmon
Ingredients
Method
- Preheat oven to 425°F. Line a large, rimmed baking sheet with parchment paper or foil.
- In a small bowl, stir together the mustard, honey, and red pepper flakes. Place the salmon fillets on the baking sheet, sprinkle with salt and pepper, and spread the mustard mixture evenly over the top.
- In a separate bowl, combine the panko, Parmesan, parsley, lemon zest, and garlic powder. Add the olive oil and mix until well coated.
- Spoon the panko mixture over each fillet, pressing down gently to adhere.
- Bake 12 to 14 minutes, or until the fish flakes easily with a fork and the topping is golden brown.
Nutrition
Tried this recipe?
Let us know how it was!Nutrition Spotlight
- Omega-3s (EPA + DHA): 1,400 mg
To put that into perspective: The Global Organization for EPA and DHA Omega-3s (GOED) recommends 250 to 500 mg per day to support heart, brain, and eye health in adults. This recipe delivers nearly 3 to 5 times that amount—in one delicious serving.
