Smoked Salmon
Smoked Salmon provides 3g protein and 58 calories per serving—a nutrient-dense micronutrient source rather than a primary protein vehicle. This 4-serving quick prep works best as a complementary lunch component paired with higher-protein sides to round out your macros.
Ingredients
- •Salmon
Center-cut bacon has ~30% less fat than regular. Turkey bacon works as a swap.
- •Mustard, Dijon(23g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Honey(23g)
- •Paprika, Ground(15g)
- •1 ½ teaspoons kosher salt (DO NOT use table salt; (I use Morton’s Kosher))
- •¾ teaspoon freshly ground black pepper
- •Dill, Fresh(240g)
- •Canola oil
Instructions
- 1Remove the salmon from the refrigerator and let come to room temperature for 15–20 minutes. Pat the salmon dry on both sides with paper towels.
- 2Heat your smoker to 200°F, adding 2 handfuls of wood chips to the charcoal before lighting. Brush the smoker grates generously with canola oil once the temperature stabilizes.
- 3In a small bowl, stir together the paprika, salt, and pepper. Brush the salmon all over with the Dijon mustard and honey, then scatter the paprika mixture evenly over the top and finish with fresh dill sprinkled across the entire surface.
- 4Place the salmon on the oiled smoker grates, skin-side down. Cover and smoke until the internal temperature reaches 135°F (for medium to medium-rare) or 145°F (for well-done), approximately 1 to 1 hour 15 minutes for a 2-pound fillet—check at the 40-minute mark if using a smaller 1 to 1½-pound fillet. The salmon is done when a fork flakes the flesh easily and no translucent center remains.
- 5Remove the salmon from the smoker and let rest for 3–5 minutes.
- 6Divide the salmon evenly into 4 airtight containers while still warm. Allow to cool to room temperature, then cover and refrigerate until completely chilled before storing.
Nutrition — Per Serving
58
calories
3g
protein
1g
fat
- Carbohydrates
- 11g
- Saturated fat
- 0.1g
- Sodium
- 108 mg
- Dietary fiber
- 2.6g
4 servings per batch · ~75g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Smoked Salmon have per serving?
Each serving contains only 3g of protein and 58 calories, making this recipe a vegetable or carb-forward option rather than a protein source. You'd need to pair this with additional protein to contribute meaningfully to daily macro targets.
How long does Smoked Salmon take to prep?
Quick prep time on the stovetop with 4 servings per batch keeps execution simple, though the low calorie and protein content limits its role in most macro-tracked meal plans. It works best as a flavor component alongside other prepared meals.
Is Smoked Salmon good for fat loss?
At only 58 calories and 3g protein per serving, this recipe functions as a flavor accent or light lunch component rather than a primary meal for fat loss. Pair it with high-protein sources and whole grains to build a complete fat-loss meal.
