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
- Prep the salmon
Use skinless or skin on salmon fillet – both work good! Pat the salmon dry and-check for tiny bones.
- Make the cure
Mix together:
- Salt
- Sugar
- Lemon zest
- Optional pickling spice
- Coat the salmon
Place salmon on a platter or plastic wrap and rub the mixture on all sides.
- Wrap tightly
Seal with several layers of plastic wrap and place it in a container for curing.
- Refrigerate
Cure for 36–48 hours, flipping halfway through.
- 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
- 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.
- Is cured salmon healthy?
Yes—super healthy. It’s rich in omega-3 fatty acids, vitamins B6 and B12, protein, and essential minerals.
- 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.
- Can I reduce the sugar?
You absolutely can! You can also omit the sugar, but it helps with texture and balance.
- 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?
| 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 |
Healthy Cured Salmon (Gravlax)
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
| 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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