Baked salmon is a simple yet flavorful dish that can be customized with your favorite seasonings to suit your taste. With its tender, flaky texture and mild, rich flavor, salmon is one of the healthiest and most versatile fish to prepare. Not only is it quick to cook, but it also provides a wealth of nutrients, including protein, omega-3 fatty acids, and essential vitamins. Baked salmon is an excellent choice for a nutritious and delicious meal, whether you’re preparing it for a special occasion or a quick weeknight dinner.
Ingredients
For this baked salmon recipe, you will need:
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Salmon fillets (skin-on, preferably wild-caught)
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High-heat cooking oil (like avocado or canola oil)
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Kosher salt and freshly cracked black pepper
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Fresh lemon wedges for serving
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Fresh herbs for garnish (optional)
Directions
Step 1: Preheat the Oven
Start by preheating your oven to 450°F (230°C). This high temperature ensures the salmon cooks quickly while giving it a crispy exterior.
Step 2: Prepare the Salmon
Allow the salmon fillets to come to room temperature for 15-30 minutes. This step helps ensure even cooking. Next, blot the salmon fillets with paper towels to remove any excess moisture. This will prevent the fish from steaming during baking and help achieve a nice, crisp exterior.
Step 3: Season the Salmon
Place the salmon fillets skin-side down on a baking sheet lined with aluminum foil or in an ovenproof non-stick skillet. Drizzle the fillets with your preferred cooking oil, ensuring all sides (except the bottom) are coated. Then, sprinkle each fillet generously with kosher salt and freshly cracked black pepper. You can also add any additional seasonings or herbs of your choice, such as garlic powder, thyme, or paprika, to enhance the flavor.
Step 4: Bake the Salmon
Place the salmon in the preheated oven and bake for 4-6 minutes per half-inch of thickness. The salmon should reach an internal temperature of 140°F (60°C), which results in a moist, tender texture. For those who prefer a more well-done fish, aim for 145°F (63°C). You can check for doneness by gently twisting the salmon with a fork—if it flakes easily, it’s ready.
Step 5: Serve and Enjoy
Once the salmon is done baking, remove it from the oven and let it rest for a few minutes. Transfer the fillets to a clean plate, squeeze fresh lemon juice over the top, and garnish with fresh herbs such as dill or parsley. Serve immediately with your favorite side dishes, such as roasted vegetables, rice, or a fresh salad.
Nutrients per Serving
Each serving of baked salmon (approximately 6 ounces) contains:
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Calories: 367 kcal
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Carbohydrates: 0g
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Protein: 39g
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Fat: 22g
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Saturated Fat: 3g
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Cholesterol: 63mg
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Sodium: 95mg
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Potassium: 939mg
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Omega-3 Fatty Acids: 2,200mg
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Vitamin A: 200 IU
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Vitamin D: 570 IU
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Calcium: 20mg
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Iron: 0.9mg
Why Baked Salmon is a Great Choice
Baked salmon is an incredibly healthy option, packed with nutrients that are essential for maintaining a well-balanced diet. It’s an excellent source of high-quality protein, which is important for muscle repair and growth, as well as for overall body function. Salmon is also rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Additionally, the vitamins and minerals found in salmon, such as vitamin D, potassium, and selenium, contribute to better immune function and bone health.
One of the reasons baked salmon is so popular is its versatility. Whether you like it simply seasoned with salt and pepper or prefer to add a marinade or glaze, salmon is adaptable to many flavor profiles. The flesh of the salmon is mildly flavored, which makes it the perfect canvas for a variety of spices, citrus, and herbs. You can make it as simple or as bold as you like, pairing it with different sides like roasted vegetables, quinoa, or a fresh salad to create a complete meal.
Moreover, baked salmon is easy to prepare and doesn’t require a lot of time in the kitchen. Unlike some other proteins that need a lot of attention during cooking, salmon is forgiving and can be left in the oven while you prepare other parts of the meal. With a cooking time of around 15 minutes or less, it’s an ideal option for busy weeknights or even meal prepping for the week ahead.
The Health Benefits of Salmon
Salmon is known for its numerous health benefits, primarily due to its high omega-3 content. Omega-3 fatty acids are essential fats that our bodies cannot produce on their own, meaning we must obtain them through our diet. These fats are crucial for brain health, reducing inflammation, and promoting heart health. Studies have shown that consuming omega-3-rich foods like salmon can help lower blood pressure, reduce the risk of cardiovascular disease, and improve cognitive function.
Salmon is also an excellent source of vitamin D, which is important for maintaining strong bones and a healthy immune system. In addition to its nutrient content, salmon is lower in fat compared to other animal proteins, making it a healthier option for those looking to maintain a balanced diet without excess fat intake. Additionally, salmon is a good source of high-quality protein, which helps support muscle mass and overall body function.
Serving Suggestions and Side Dishes
Baked salmon pairs well with a variety of side dishes, making it a versatile addition to any meal. For a light and refreshing side, consider serving it with a green salad featuring mixed greens, avocado, and a citrus vinaigrette. Alternatively, roasted vegetables like asparagus, Brussels sprouts, or carrots can complement the richness of the salmon while adding some crunch and flavor. You could also serve the salmon with quinoa or brown rice for a heartier meal, or opt for a simple serving of mashed potatoes or baked sweet potatoes for a more traditional pairing.
For those looking to add more flavor to the salmon, consider serving it with a sauce or glaze. A honey mustard glaze, teriyaki sauce, or even a creamy dill sauce can add another layer of flavor while complementing the natural taste of the fish. Lemon wedges are always a great option to squeeze over the top for a touch of freshness.
Conclusion
Baked salmon is a flavorful, healthy, and easy-to-prepare dish that fits seamlessly into any diet. Packed with essential nutrients, omega-3 fatty acids, and high-quality protein, it’s a great choice for those looking to eat healthily without sacrificing taste. The versatility of this dish allows you to experiment with different seasonings, sauces, and sides, making it perfect for both casual meals and special occasions. Whether you’re a beginner cook or an experienced chef, baking salmon is a straightforward and delicious way to enjoy a nutritious meal. So next time you’re looking for a quick, satisfying dinner, look no further than baked salmon.