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It is an excellent dish for those looking for a healthy, flavorful meal that’s easy to prepare. This baked salmon recipe is simple to follow and always delivers outstanding results. Omega-3 and high protein levels make this food a great choice for healthy people. It is not only nutritious but also tasty, especially when paired with herbs and spices. Whether you’re an experienced cook or a beginner, you’re sure to enjoy this baked salmon recipe.
Moreover, baked salmon is flexible enough for both weeknight dinners and special occasions. Preparing requires minimal effort, so you can easily impress guests or serve a quick family meal. Additionally, baking the fish ensures it remains juicy and tasty, requiring fewer ingredients and less time in the kitchen. If you are looking for a simple and delicious recipe, then this recipe is the perfect choice.
Easy and Delicious Baked Salmon Recipe for a Healthy Meal
Ingredients Needed for Baked Salmon Recipe:
Here are the essential ingredients for this recipe for baked salmon. You’ll need fresh fillets, olive oil, garlic, lemon juice, and your choice of herbs and spices like dill or parsley. These simple yet flavorful ingredients create a healthy and delicious dish.
- 4 fresh salmon fillets (about 6 oz each, skinless or with skin on)
- 2 tablespoons olive oil (extra virgin for enhanced flavor)
- 2 garlic cloves (minced for a bold, aromatic touch)
- 1 lemon (cut into wedges for squeezing and zest for garnish)
- Salt and freshly ground black pepper (to taste).
- 1 tablespoon fresh dill or parsley (chopped for a fresh, herbal finish)
- ½ teaspoon paprika (optional, for a smoky hint of spice)
- 1 tablespoon melted butter (optional for extra flavor)
- 1 teaspoon honey or maple syrup (optional for a sweet topping)
Variations:
Add thinly sliced onions or cherry tomatoes for more depth and color.
Substitute olive oil for avocado oil for delicious flavor variations.
Use rosemary or thyme instead of dill for a different herbal note.
Baked Salmon Recipe: How to Make It
Follow these simple, step-by-step instructions to prepare a perfectly baked salmon. This recipe ensures a flavorful and juicy dish every time, combining the delicious taste of salmon with a crisp, seasoned exterior. It’s easy to follow and delivers consistently delicious results, even for beginners.
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) to ensure even cooking. A fully heated oven will help the salmon become crisp on the outside while staying juicy inside. Prepare the fish and ingredients while the oven heats.
Step 2: Prepare the Dish
Next, dry the salmon fillets with a paper towel to remove any excess moisture, allowing the seasonings to stick better. Then, generously cover each piece with salt and pepper, covering all sides. In addition to the basics, you can drizzle olive oil over the top, which adds flavor but also helps the fish bake evenly. For even more flavor, sprinkle fresh lemon juice and add garlic or herbs like dill or parsley. This step ensures that it is flavorful, moist, and perfectly cooked.
Step 3: Arrange the Dish on a Baking Sheet
Once seasoned, carefully place the fish slices with the skin down on a baking sheet lined with baking paper. Be sure to leave enough space between each slice so they cook evenly. If you’re adding vegetables, now is the time to arrange them around, ensuring they don’t overlap. This helps with even cooking and allows flavors to meld together during cooking. Proper spacing is the key to baking perfection.
Step 4: Bake the Salmon
After everything is set on the sheet, place it in the oven and bake for 12 to 15 minutes. Keep an eye on it as it cooks, especially toward the end of baking. You’ll want to check for doneness using a fork to see if the fish flakes easily. For more precision, use a food thermometer to check if the internal temperature has reached 145°F (63°C). If the salmon is not done, continue baking for 2-3 minutes. However, be careful not to overcook, which can cause dryness.
Tips for Success:
Check for completion a few minutes before the suggested bake time to ensure perfectly cooked fish.
If you prefer a softer texture, cover lightly with foil during the last few minutes of baking.
A food thermometer is your best friend for getting it right without overcooking.
Nutritional Information:
Here’s a nutritional breakdown of a baked salmon recipe for a 3.5-ounce (100-gram) serving of the dish. These salmon nutrition facts show why it’s such a healthy option for any meal:
Calories in baked salmon: ~200
Protein: 22 grams
Fat: 13 grams (primarily healthy fats).
Omega-3 fatty acids: 2.3 grams, promote heart health
Vitamin D: 526 IU supports bone health and immune function
Vitamin B12: 3.5 micrograms, essential for energy production and brain health
Selenium: 32 micrograms, antioxidant benefits, and thyroid function
Potassium: 363 milligrams, maintains healthy blood pressure levels
These salmon nutrition facts highlight that it is a nutrient-dense food, offering balanced calories, protein, and healthy fats while also being rich in vital vitamins and minerals.
