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
- 1Trim the salmon (if necessary).
- 2Remove the salmon from the refrigerator and let come to room temperature. Pat the salmon very dry on both sides. Place the salmon on a parchment-lined baking sheet or similar surface to where you can carry it out to the smoker easily.
- 3Heat your smoker nice and low—150 to 170°F is ideal, but can be difficult to maintain; 200°F is attainable, what we use, and will give you delicious results. On our kamado smoker (Green Egg) the fire is very small (see photo above). Add 2 handfuls of wood chips in with your charcoal prior to lighting (I do not soak mine first).
- 4Brush the salmon all over with the Dijon mustard and honey. (These act like the pellicle, the sticky layer that allows the smoke flavor to adhere).
- 5In a small bowl, stir together the paprika, salt, and pepper. Scatter all over the top of the salmon.
- 6Top with fresh dill, sprinkling it all over the salmon.
- 7Liberally brush the smoker grates with oil. Place the salmon on the smoker. Cover and cook until the salmon reaches 135°F (for medium to medium-rare salmon) or up to 145°F (for well-done salmon; note the temperature will continue to rise as it rests). The total time your salmon needs to smoke will vary based on A LOT of factors: its thickness, if it's wild-caught vs. farmed (farmed salmon has a higher fat content and takes longer), how much your smoker temperature fluctuates, and how hot the smoker is—plan on 1 hour to 1 hour 15 minutes for a 2-pound fillet at 200°F. Decide when to take the salmon off the smoker based on its temperature, not the time on the clock. If cooking a smaller fillet (1 to 1 1/2 pounds), check in at the 40-minute mark to gauge its progress.
- 8Let the salmon rest a few minutes. Enjoy hot or room temperature, or to serve cold, let cool to room temperature, wrap tightly, and refrigerate until completely chilled.
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
AI Swap Engine
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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.
