When it comes to simple yet satisfying meals, these 5 irresistible salmon recipes South Africa loves deliver every time. Whether you’re cooking for family, impressing guests, or just treating yourself, salmon is a versatile, flavour-packed favourite. From classic oven bakes to spicy salmon with a local twist, we’ve rounded up five dishes that South Africans keep coming back to. Each recipe is easy, quick, and full of comforting flavour.
Salmon has fast become a popular protein choice across South Africa, loved not only for its luxurious taste but also for its incredible health benefits and versatility in the kitchen. Whether hot-smoked, grilled, baked, or seared, this nutrient-dense fish has made its way into weekday dinners, fancy dinner parties, and even quick lunchboxes.
As more South Africans become health-conscious and explore global culinary trends, salmon recipes continue to grow in popularity. With access to quality salmon at Woolworths, Pick ‘n Pay, Checkers, and even select fishmongers, it’s easier than ever to experiment with new dishes.
Let’s explore five salmon recipes that have captured the hearts (and appetites) of home cooks across the country and why they deserve a spot on your meal rotation.
Why Salmon Is a South African Favourite
South African families are increasingly looking for meals that are quick to prepare, nutrient-rich, and big on flavour. Salmon ticks all three boxes. With its naturally rich texture and slightly sweet, buttery flavour, it holds up beautifully across a variety of cooking styles.
From vibrant poke bowls to creamy pasta, seared fillets, or grilled skewers with local spices, there’s no shortage of ways to serve salmon. And for parents, it offers an excellent source of omega-3 fatty acids, vitamin D, high-quality protein, and B vitamins, which are essential for brain development and heart health.
Health Benefits of Salmon
Salmon isn’t just trendy, it’s one of the most nutritious types of fish you can include in your weekly meal plan. According to the Heart and Stroke Foundation South Africa, omega-3 fatty acids (especially EPA and DHA found in fatty fish like salmon) are linked to improved cardiovascular function, lower blood pressure, and enhanced cognitive performance in both adults and children.
Here’s what makes salmon stand out:
- Rich in omega-3s that support heart and brain health
- Excellent source of vitamin B12, selenium, and potassium
- Anti-inflammatory properties that may help with joint pain and mood stability
- Low in saturated fat compared to red meat
- Great for children—especially during key developmental years
Greek Style Salmon
Ingredients
FOR THE FISH
- 4 x 8oz /225g salmon fillets — (centre cut) with pin bone removed and skin on
- Olive oil spray
- Spice rub (see below ****)
- Zest of one lemon
- Good quality olive oil for drizzling
- Lemon slices and chives for garnish
FOR THE SPICE RUB ****
- 1 tsp dried oregano
- 1 tsp dried dill
- 1 tsp fish spice
- ½ tsp kosher salt
- ½ tsp fresh ground black pepper
FOR THE SALAD
- 1 pack cherry tomatoes halved
- 5 baby Persian cucumbers cut into big chunks
- ½ red onion cut into slivers
- 1 large yellow pepper, cut into chunks
- 1 cup Kalamata olives halved
- 1 pack of good feta cheese cut into cubes
FOR THE DRESSING
- ½ cup good olive oil
- ¼ cup good red wine vinegar
- Juice of one lemon
- 1 tsp Dijon mustard
- ½ tsp coarse salt
- ½ tsp fresh ground black pepper
- 1 tsp dried oregano (rubbed in hands to release the oils)
Instructions
Preheat the oven to BROIL/GRILL
Mix all the dry ingredients in a bowl to make the dry spice rub ****.
Spray a foil-lined baking sheet with non-stick spray. Place the salmon fillets on the baking sheet skin side down.
Season the fish with the spice rub and top with the zest of a lemon (set lemon aside to use for dressing) and a drizzle of olive oil.
Cook the salmon in the top half of the oven for 6-7 minutes (be careful not to overcook). It should be easy to pierce with a fork, and it should still be moist inside. Remember, fish still continues to cook when you take it out of the oven, so err on the side of undercooking the salmon.
Whisk all the salad dressing ingredients together and set them aside. Cut all veggies into big chunks and lay them in a bowl. Drizzle with the salad dressing just before serving and toss to coat. Lay the salad down on a flat platter and top with the feta cheese.
Place the salmon fillets on top. Give it a generous drizzle of some good-quality olive oil. Crumble some feta on the fish and garnish with a lemon slice and fresh chives.
SERVES 4
SOURCE: MELISSA MAYO
Peppered Salmon on the Braai
Main Dish
- 400 – 500 g side of Norwegian Salmon, skin on
- 2 t (10 ml) Ina Paarman’s Garlic Pepper Seasoning
- olive oil
Method:
Place the salmon on a longish plate. Season it generously with Garlic Pepper Seasoning on the meaty side only.
Drizzle olive oil over and spread the oil lightly over the fish with your fingers. Leave for 20 minutes at room temperature.
Place salmon on a medium fire with the meaty side down and the skin side up. Cook until nicely browned.
Carefully flip the fish over using two egg lifters and cook on the skin side – you may get flare-ups as there is a lot of oil in, and just under, the skin. Do not overcook. The flesh must just start to flake when you test it with a fork.
Serve straight away.
SOURCE: INA PAARMEN’S KITCHEN
Air Fryer Salmon
Preheat your Vortex to 205°C for 10 minutes.
Marinate:
• 2 tbsp light soy sauce
• 2 tbsp oyster sauce
• 2 tbsp sweet chilli sauce
If you love a ginger zing, then add 1 tsp finely grated ginger.
In a bowl, mix all the marinade ingredients. Dip the salmon in the marinade and place it in the Vortex drawer. While waiting for the salmon, steam the broccoli for 2 minutes in the microwave. Once done, toss the steamed broccoli in the leftover marinade. When your Vortex has 3 minutes remaining, add the broccoli to the drawer.
Once the salmon is done, brush it with your extra marinade, and serve it with sticky rice.
Notes:
Cooking time ranges from 5-10 minutes.
It is dependent on the thickness of the salmon and how done you like your salmon.
SOURCE: INSTANT POT
Quick & Delicious Salmon and Sundried Tomato Spaghetti
Ingredients for Salmon-and-sundried tomato spaghetti
- 1 tabelspoon butter
- 1 clove garlic, crushed
- 1 ½ cups cream
- 200 g Woolworths smoked salmon ribbons
- 12 sundried tomato quarters in olive oil vinaigrette
- ½ lemon, zested and juiced
- sea salt and freshly ground black pepper, to taste
- 400 g spaghetti, cooked al dente, for serving
- 1 bunch fresh dill, chopped
Method
1. Melt the butter in a frying pan over a low heat. Add the garlic and cook, stirring, for 1 minute. Add the cream, trout and sundried tomatoes. Simmer for 3 minutes, then add the lemon juice and zest.
2. Season and toss with the spaghetti. Garnish will dill.
SOURCE: BABYYUMYUM
Garlic and herb baked salmon: Tasty dinner with a lemony twist
Ingredients
- 1 salmon fillet
- 2 tbsp butter, melted
- 1 tsp salt and pepper
- 1 tbsp garlic, crushed
- 1 lemon
- 1 tbsp dill, chopped
- 1 tbsp parsley, chopped
Method
- Preheat the oven to 200°C.
- Line a baking tray with foil and grease with butter.
- Place the salmon on the baking sheet skin down and brush with melted butter. Add the salt, pepper, garlic, parsley and dill.
- Add half of the lemon on top of the salmon and bake the salmon for 10 – 13 minutes until it is soft.
- Garnish with dill and lemon.
SOURCE: THE SOUTH AFRICAN
Tips for Cooking Salmon Like a Pro
Many people are intimidated by cooking salmon but it’s surprisingly forgiving once you understand the basics.
- Don’t overcook: Salmon is done when it flakes easily with a fork and turns opaque in the centre.
- Skin side down first: This helps achieve a crispy texture and prevents sticking.
- Use a marinade or glaze: Salmon holds flavour well—don’t be afraid to use bold spices or tangy dressings.
- Let it rest: Once cooked, rest the salmon for a couple of minutes to let the juices redistribute.
Where to Buy Salmon in South Africa
Fresh and frozen salmon is now widely available thanks to local demand and expanded imports. You can find high-quality options at:
- Woolworths – known for its Norwegian salmon portions, hot-smoked fillets, and sustainable sourcing
- Pick n Pay – offers both fresh and canned salmon varieties at competitive prices
- Checkers – excellent value frozen salmon and large fillets for family meals or entertaining
- Speciality Fishmongers – especially in Cape Town, Durban, and Johannesburg’s northern suburbs
Make sure to check labels for sustainability certifications like MSC (Marine Stewardship Council) where possible.
Pairing Suggestions: Sides and Sauces
Salmon pairs well with a wide range of side dishes and condiments. Some favourites in South African kitchens include:
- Sweet potato mash or roast butternut
- Garlicky green beans or grilled asparagus.
- Zesty lemon butter sauce or tangy yoghurt dressings
- Crisp coleslaw or herby couscous salad
If you’re serving salmon as a light summer dish, consider a chilled white wine such as a Chenin Blanc or a dry Rosé from the Cape Winelands. For richer dishes like creamy pastas, a buttery Chardonnay works beautifully.
Final Word
South Africans are embracing salmon not just for its nutritional benefits but also for its sheer versatility. From family-friendly comfort meals to elegant entertaining, salmon is adaptable, flavour-packed, and quick to cook. Whether you’re using fresh fillets, hot-smoked slices, or convenient canned portions, there’s a salmon recipe that suits every taste and skill level.
As global food trends continue to influence local kitchens, salmon is one ingredient that’s here to stay. With a growing variety of recipes that celebrate both traditional and modern flavours, it’s no surprise that these five irresistible salmon dishes are winning fans across the country.
You may also like
Enjoy this creamy cauliflower mash recipe! It’s a healthy, low-calorie alternative to mashed potatoes, packed with flavour and ready in minutes.
