Fitness / March 24, 2023

Healthy Baked Salmon

A quick recipe doesn’t have to mean it’s unhealthy. Take this recipe for Baked Salmon, for instance. In no time you’ll have a Mediterranean-influenced dish bursting with flavor that will do your heart a world of good.

Table of Contents

Why You Will Love This Recipe

It is easy to prepare. This meal can be as simple or, with the addition of ingredients, as complex as you would like it to be.
It is incredibly healthy (see below).
It is packed with Mediterranean ingredients. There will be an explosion of flavors and scents the moment you open the parchment paper after baking. You will love the combination of salty capers and the freshness of herbs and citrus.

Is Baked Salmon Good For You?

Yes, VERY healthy. Salmon is rich in omega-3 fatty acids, which benefits your heart by reducing inflammation and lowering blood pressure. It is great source of protein, a macronutrient essential for building muscle and overall health. It is low in saturated fat, which makes it a wise choice when comparing meats. Last, it is packed with a wide variety of vitamins and minerals, including vitamin D, vitamin B12, and selenium.

INGREDIENTS

2 (5 oz each) salmon fillets
1 lemon, juiced
2 tbsp capers
2 garlic cloves, sliced
1 tbsp fresh parsley, chopped
3 tbsp olive oil
pinch of salt & pepper

INSTRUCTIONS

Prep

Preheat the oven to 400°F. Fold parchment paper in half, open it and line the lemon slices on one side of the paper.

Assemble

Add the capers and chopped parsley then top with the salmon fillets. Season the fillets with salt and pepper and top with the garlic slices. Top with additional lemon slices and capers. Drizzle with olive oil.

Cook

Cover the salmon with the other half of the parchment paper and seal everything. Transfer the condiments on a baking tray and bake for 15 minutes in the preheated oven. Remove the salmon from the oven, open the parchment paper and serve with chopped parsley on top!

Variations

You can add other Mediterranean ingredients that go well with salmon like sun-dried tomatoes, fennel or olives.

You can replace the capers with green olives, both are salty and savory.

What To Serve With Baked Salmon

Cilantro Lime Instant Pot Rice – This rice dish tastes just like the one you get at Chipotle and is only 3 ingredients! Ready in 12 minutes; this is a perfect, easy to make, healthy side dish!

Healthy Broccoli Apple Salad With Greek Yogurt – This salad keeps the Med theme going. It is an easy, healthy side dish that even kids will like! It’s packed with protein and makes great leftovers!

Low-Carb Keto Cucumber Salad – This salad is an easy summer side that uses only 6 pantry-essential ingredients! Creamy, naturally gluten-free, and only 50 calories!

Mediterranean Chickpea Pasta Salad – This salad is an easy, vegetarian side dish that is loaded with plant protein and big, Greek flavor.

FAQs

How to Know When Salmon is Done Baking?

The salmon is done baking when the inside core reaches a temperature of 275°F. You can also gently press on the filet. If the flesh flakes, the salmon is done.

How to shop for salmon?

When choosing salmon at the market, look out for wild-caught sockeye salmon, my personal favorite. It is a wild salmon from the North Pacific Ocean and is richer in flavor than other varieties. Look for fillets that are moist and firm, not dry nor mushy. They should have a mild, ocean scent. It should not smell, well… fishy and pungent. If buying a packaged fillet, ensure the package is intact with no tears or holes. There should be minimal liquid inside.

what’s the difference between a salmon steak and a salmon fillet?

They are two different cuts. A steak is a cross-section of the entire fish and is shaped like a horseshoe. Because of its cut, a steak typically has bones. A fillet is what you see here in this recipe. It is cut parallel to the backbone and therefore rarely contains bones.

How To Store Baked Salmon

Let the salmon completely cool, but don’t leave it out for any longer than 30 minutes. Wrap it in plastic or aluminum, or place it in an airtight container then place it in the fridge where it should keep for up to 4 days. You can also freeze it for up to 6 months. Wrap it in plastic or aluminum then put it in an airtight, freezer-safe bag or container. To reheat, use LOW heat so as not to dry it out.