Healthy Cured Salmon (Gravlax)

If you’ve been craving something special for a brunch board, holiday breakfast, or just a fancy-feeling snack, let me tell you—this Cured Salmon/Gravlax recipe is the move.

This easy recipe isn’t just delicious—it’s also packed with protein, healthy fats, and nutrients that support a balanced lifestyle. With minimal ingredients and no cooking required, Cured Salmon becomes the perfect macro-friendly recipe for anyone focused on wellness, weight loss, or high-protein meals.

Cured Salmon / Gravlax Recipe – Healthy, Protein-Rich & Full of Flavor

Cured Salmon—better known as Gravlax—is one of those recipes that looks fancy, tastes unbelievable, and secretly couldn’t be easier to make.

But here’s the real bonus: this recipe is a nutritional powerhouse.

Here’s why I love it:

• High-protein – about 22g of protein per 3 oz
• Rich in omega-3 fatty acids – for heart and brain health
• Low-carb and macro-friendly
• Great for weight loss – because it’s filling, satisfying, and reduces cravings
• Meal-prep friendly – make it once, enjoy all week
• No cooking required – your fridge does the work

Ingredients for Gravlax

Here’s all you need to make this macro-friendly, protein-packed gravlax:

• Salmon fillet – Look for wild-caught or sushi-grade for the best nutrition and flavor.
• Coarse salt – Creates the curing magic.
• Sugar – Balances the salt and enhances the melt-in-your-mouth bite.
• Ground pickling seasoning – Adds depth and classic Nordic-style aromatics.
• Zest of 1 lemon – For fresh and bright flavor.

How To Make Cured Salmon / Gravlax

1. Prep the salmon

Use skinless or skin on salmon fillet – both work good! Pat the salmon dry and-check for tiny bones.

2. Make the cure

Mix together:

• Salt
• Sugar
• Lemon zest
• Optional pickling spice

3. Coat the salmon

Place salmon on a platter or plastic wrap and rub the mixture on all sides.

4. Wrap tightly

Seal with several layers of plastic wrap and place it in a container for curing.

5. Refrigerate

Cure for 36–48 hours, flipping halfway through.

6. Slice and enjoy

Rinse under cold water, pat dry, and slice thinly. No rinse method: scrape any salt mixture from the cured salmon and pat dry with a paper towel.

Boom—your healthy, protein-packed gravlax is ready!

How To Serve Cured Salmon/Gravlax

My favorite Healthy Serving Ideas:

On Mini Canapé Toasts with Greek yogurt Sauce and Grape Tomato Slices

On whole-grain Sourdough Bread toast with this Arugula Pesto and avocado

With a side of Cucumber Salad and lemon

As a topping for this Asparagus Frittata

As a filling for High Protein Crêpes with Greek yogurt dill sauce

On Healthy Whole Wheat Bagels with cream cheese

As part of a charcuterie or Cheese Board for a holiday party

How to Store Gravlax

Fridge:

Keeps in an airtight container for up to 5 days.

Freezer:

Freeze tightly wrapped for up to 2 months.

FAQ’s

1. Is gravlax good for weight loss?

Absolutely! It’s high in protein and healthy fats, which keep you fuller longer and help reduce snacking and cravings.

2. Is cured salmon healthy?

Yes—super healthy. It’s rich in omega-3 fatty acids, vitamins B6 and B12, protein, and essential minerals.

3. Does curing cook the salmon?

Not exactly—it doesn’t cook with heat, but the salt cure changes the texture and makes it safe to eat.

4. Can I reduce the sugar?

You absolutely can! You can also omit the sugar, but it helps with texture and balance.

5. Is this recipe gluten-free and low-carb?

Yes! It’s naturally low-carb, gluten-free, and keto-friendly.

How Many Calories in Cured Salmon / Gravlax?

Healthy Cured Salmon (Gravlax)

If you've been craving something special for a brunch board, holiday breakfast, or just a fancy-feeling snack, let me tell you—this Cured Salmon/Gravlax recipe is the move. This easy recipe isn’t just delicious—it’s also packed with protein, healthy fats, and nutrients that support a balanced lifestyle. With minimal ingredients and no cooking required, Cured Salmon becomes the perfect macro-friendly recipe for anyone focused on wellness, weight loss, or high-protein meals.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 1 day d 12 hours hrs

Total Time 1 day d 12 hours hrs 10 minutes mins

Course Appetizer, Breakfast

Servings 8 servings

Calories 145 kcal

Ingredients

  

• 1 ½ lb (or 680 g) high-quality salmon fillet
• 4 Tbsp (or50 g) coarse salt
• 2 Tbsp (or24 g) sugar
• 1 tsp ground pickling seasoning optional
• Zest from 1 lemon

Instructions

 

• Prepare the salmon: Pat the salmon dry and run your fingers along the fillet to check for any small pin bones
• Combine the cure: In a bowl, mix salt, sugar, lemon zest, and optional pickling seasoning.
• Coat the salmon: Place the salmon on plastic wrap and rub the curing mixture generously over all sides.
• Wrap tightly: Wrap the salmon securely in several layers of plastic wrap and place it in a shallow dish to catch any liquid released during curing.
• Slice and serve: Unwrap the salmon, rinse it under cold water, and pat it dry or just scrape any salt from the cured salmon and pat dry with a paper towel. Using a sharp knife, slice the salmon very thinly at an angle. Enjoy!

Notes

How Many Calories in Cured Salmon / Gravlax?

Calories (1 serving, 85g): 145 kcal	Calories (per 100g):  170 kcal
Protein: 19.1 g	Protein: 22.5 g
Carbohydrates: 0.9 g	Carbohydrates: 1 g
Fat: 6.4 g	Fat: 7.5 g

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