8 Foods You Should Always Eat With Salmon to Maximize Health Benefits
The right side dish can really amp up the nutritional benefits of salmon.
Flavorful, filling, and packed with protein and omega-3s, salmon already brings plenty to the table. It may even bring a little beauty boost, too: Its healthy fats support glowing skin and hair. But even a nutritional overachiever can use a great supporting cast.
The right side dish does more than make your plate look pretty. It can turn salmon into a more balanced, satisfying meal by adding fiber, vitamins, and minerals, along with complementary flavors and textures. There’s also some nutritional teamwork at play, since eating certain food combinations can benefit your health, too (more on this salmon synergy in a minute).
So, what deserves a spot next to that beautiful fillet? We asked registered dietitians for their favorite salmon pairings—and their picks go way beyond the predictable potatoes and lemon wedge. Consider this your excuse to put salmon on repeat: With the right pairings, your weeknight go-to never has to get boring.
Dark leafy greens
Dark leafy greens bring a boost of fiber, vitamins, and minerals to your plate, along with a fresh, slightly bitter contrast to salmon’s rich flavor. Basically, salmon and greens have the whole "opposites attract" thing working in their favor (or shall we say, flavor). “The healthy fats in salmon can help enhance the absorption of fat-soluble vitamins A, E, and K found in leafy greens,” says Jamie Mok, M.S., R.D., RYT.
A reason your bones will love this pairing? Salmon provides vitamin D, while leafy greens can add calcium—and vitamin D helps your body absorb calcium.
How to pair it: “Try salmon over arugula, broiled salmon with roasted broccolini or a grilled fillet with lemony sautéed spinach,” says Mok.
Greek yogurt
Yogurt and salmon might sound like an odd couple...until you try a tangy dill sauce spooned over a roasted fillet. Then it makes perfect sense, says Amanda Blechman, R.D., registered dietitian and director of Nutrition & Scientific Affairs at Danone USA.
“Yogurt adds more complete protein to your meal, which gives you adequate amounts of all nine essential amino acids that your body needs but can’t make on its own,” she says.
Plus, yogurt is rich in calcium and vitamin D—two nutrients important for bone health. And because yogurt is fermented, it’s an easy way to sneak in a gut-friendly boost.
How to pair it: Blechman’s go-to? Stir some plain Greek yogurt with dill and spoon it over roasted salmon. Or mix it into a mashed salmon salad with red onion, lemon juice, and Dijon mustard on whole grain or sourdough toast.
Farro
Farro has a chewy texture and a nutty flavor that pairs really well with salmon, says Blechman. It also brings a good dose of fiber and plant-based protein, which can help keep you feeling full and satisfied.
Plus, farro provides nutrients like thiamin (vitamin B1), niacin (vitamin B3), magnesium, and zinc. Magnesium and zinc in particular are two minerals that can be challenging to get enough of.
How to pair it: Build a bowl with salmon, farro, and whatever seasonal veggies look good, then drizzle the whole thing with balsamic vinaigrette, suggests Blechman.
Roasted vegetables
Here’s a dinner formula that’s hard to mess up: salmon plus a big pile of roasted vegetables. Blechman says asparagus, broccoli, bell peppers, and cherry tomatoes are all good picks because they cook at the same rate as salmon, so you can throw everything on one sheet pan and let the oven handle the rest.
“Veggies add fiber, vitamins, and minerals for a well-rounded meal,” says Blechman. “And when it comes to gut health, the more variety, the better. Research shows that people who eat 30 different types of plants a week have more diverse gut bacteria than those who eat 10 or fewer.”
How to pair it: Blechman likes topping salmon and veggies with a tangy yogurt sauce or with a spoonful of tahini, a sprinkle of sesame seeds, a little lemon juice, and some olive oil.
Salsa
Salsa isn’t just for chips! Spoon it over salmon to transform a standard dinner staple into something more colorful and fun. “Fresh salsa is a vibrant, nutrient-packed partner for salmon, adding vitamins and antioxidants while the fish’s healthy fats help your body absorb fat-soluble nutrients,” says Mok.
How to pair it: There are endless options for a salmon and salsa takeover. Mok recommends trying a mango-avocado salsa with blackened salmon, salsa verde with citrus-glazed salmon, or corn and black bean salsa when you want a little extra fiber. Meanwhile, Blechman is a fan of veggie-based versions with tomatoes, peppers, and onions, as well as fruit-forward combinations featuring mango or pineapple, avocado, and fresh herbs.
Lentils
Lentils might be salmon’s most underrated sidekick. They’re inexpensive, easy to cook, and make for a cozy departure from the standard salmon-and-potatoes. Their earthy flavor gives a delicious and nutritious contrast for buttery salmon.
How to pair it: “Try poached salmon over a warm French lentil salad, or crispy pan‑seared salmon over brothy lentils. The contrast in textures make the dish more interesting, while the lentils provide fiber, minerals, complex carbs, and plant-based protein,” says Mok.
Whole grains
Farro isn’t the only grain serenading salmon with “We Belong Together.” Brown rice and quinoa also make excellent bases for a delicious meal. Whole grains bring complex carbs, fiber, and a bit of plant-based protein for a filling, well-rounded dish. And then there’s their greatest talent: soaking up every last drop of whatever delicious sauce or juices your salmon leaves behind.
How to pair it: Mok loves teriyaki salmon over steamed brown rice and herbed salmon over a quinoa grain bowl with citrus vinaigrette.
Cucumber
Sometimes salmon needs a cool, crunchy partner in crime. The cucumbers add a refreshing, hydrating element, while the onion and herbs provide texture and plenty of flavor.
How to pair it: Blechman recommends a simple cucumber salad made with sliced cucumbers, red onion, fresh herbs, and vinaigrette. Serve it alongside salmon, or spoon it directly over the top. It’s perfect for when you want a quick meal that's light, fresh, and easy to throw together.
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