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By now, you've probably heard all about how healthy salmon is. But don't be duped into ordering some crazy-high-calorie fish dish! Check out our shockers, swaps, and a recipe that is too good to be believed (you'll just have to make it and see). Dig in!   

BITE IT! Chili's Guiltless Honey-Mustard Glazed Salmon
PER SERVING (1 serving): 420 calories, 20g fat, 610mg sodium, 13g carbs, 2g fiber, sugars n.a., 50g protein -- PointsPlus® value 11*

This entree proves that salmon doesn't have to be served bone-dry and by itself to qualify as a guilt-free option. It's got a sweet, fat-free honey-mustard glaze, and it's served with steamed veggies sprinkled with Parmesan cheese. Well played, Chili's.

FIGHT IT! Romano's Macaroni Grill Grilled Salmon
PER SERVING (1 serving): 1,090 calories, 53g fat, 2,520mg sodium, 87g carbs, 4g fiber, sugars n.a., 56g protein -- PointsPlus® value 28*

Over a thousand calories for grilled salmon??!! What gives? This here fillet features a "savory honey glaze." Um, what did they do to get the calories so high, shellac it in that sugary glaze? The pile of spinach orzo pasta on the plate doesn't exactly help. After all, spinach-speckled noodles do not count as a vegetable.

CHEW IT! SeaPak Salmon Burger
PER SERVING (1 burger): 110 calories, 3g fat, 380mg sodium, 1g carbs, 0g fiber, 0g sugars, 18g protein -- PointsPlus® value 3*

We were mourning the loss of Omega Foods Wild Salmon Burgers when we stumbled on this fish burger. If you want to enjoy a salmon burger Red-Robin-style (like the next offender on our list), but without the insane amount of calories and the absurd fat count, here's what to do. Grab a small high-fiber bun and load it up with lettuce, tomato, and onion. Grill up your salmon patty and slather it in Dijonnaise. You'll have a FANTASTIC swap with only about 260 calories. Woohoo!

BOO IT! Red Robin Grilled Salmon Burger
PER SERVING (1 burger): 856 calories, 50g fat, 1,244mg sodium, 53g carbs, 4g fiber, sugars n.a., 47g protein -- PointsPlus® value 23*

This one certainly sounds like a smart choice at the self-proclaimed "gourmet" burger joint. After all, it isn't even a ground burger where mysterious ingredients often hide. It's just grilled salmon on a bun with some veggies and Dijon sauce. Yet it has more fat and calories than the Crispy Fish Burger! Eeeks!

EAT IT! Hungry Girl's Slammin' Smoked Salmon 'n Bacon B-Fast Sandwich
PER SERVING (entire sandwich): 194 calories, 3g fat, 936mg sodium, 25g carbs, 6g fiber, 2g sugars, 19.5g protein -- PointsPlus® value 5*

This low-fat breakfast-on-the-go is decadent, delicious, and SO easy to make. You will L.O.V.E. it! (Trust us, we know things.)

BEAT IT! Dunkin' Donuts Plain Bagel with Reduced Fat Smoked Salmon Cream Cheese
PER SERVING (1 bagel and 1 unit/50g cream cheese): 470 calories, 14g fat, 1,040mg sodium, 77g carbs, 3g fiber, 3g sugars, 18g protein -- PointsPlus® value 13*

You might think that bypassing the donuts and ordering a bagel topped with reduced-fat cream cheese chock-full of heart-healthy salmon is a brilliant choice. It isn't. These stats aren't awful -- just awfully disappointing. There are 11g fat in that salmon spread alone. Thanks, but no thanks, Double D.

Salmon Spread the Love

PER SERVING (1/6th of recipe, about 1/4 cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein -- PointsPlus® value 2*

This recipe is truly incredible and not overly "fishy" at all. Enjoy its creamy deliciousness on English muffins, tortillas, crunchy veggies and SO much more...


One 8-oz. tub fat-free cream cheese, room temperature
One 5-oz. can skinless boneless pink salmon in water, drained and finely flaked
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. Dijonnaise
1 tbsp. minced onion
1/2 tsp. lemon juice

In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated.

Add salmon and onion and stir thoroughly, until a very smooth consistency is reached. Refrigerate until ready to serve. (It tastes sooo good the next day!)


This month (known as July in most circles) is California Salmon Month. Humans coast to coast can enjoy our deliciously creamy Salmon Spread the Love. Yay!
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***The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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