Discover how to prepare a delicious baked salmon with lemon and herbs—healthy, flavorful, and perfect for a quick 30-minute meal! Packed with omega-3s and protein, this dish is a must-try for any healthy diet.
Introduction
When it comes to creating a nutritious meal that’s quick and easy to prepare, nothing beats Baked Salmon with Lemon and Herbs. This dish is loaded with heart-healthy omega-3 fatty acids, high-quality protein, and essential nutrients that your body needs. Paired with the bright and zesty flavor of lemon and the freshness of herbs like parsley and dill, baked salmon is a meal that satisfies both your taste buds and your nutritional needs.
Whether you’re following a low-carb, keto, or balanced diet, this recipe can be a staple in your meal rotation. Not only does it take just 30 minutes to prepare and cook, but it’s also versatile enough to pair with a wide variety of side dishes. Let’s dive into the details of this delicious baked salmon with lemon and herbs recipe!
Ingredients You’ll Need
- 4 fresh salmon fillets (about 6 oz. each)
- 2 fresh lemons, thinly sliced
- 4 cloves of garlic, minced
- 2 tablespoons olive oil (or melted butter, for a richer flavor)
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh dill, chopped
- Salt and pepper, to taste
- Optional: Red pepper flakes for a touch of heat
Optional Sides:
- Roasted vegetables like asparagus, broccoli, or zucchini
- Quinoa, brown rice, or couscous
- A fresh garden salad or sautéed greens
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Why You Should Love Baked Salmon with Lemon and Herbs
This recipe is not only incredibly easy to make, but it’s also packed with essential nutrients. Salmon is known for being one of the best sources of omega-3 fatty acids, which have been shown to support heart health, improve brain function, and reduce inflammation in the body. Additionally, the combination of garlic, lemon, and herbs enhances the flavor while keeping the dish light and refreshing.
Whether you’re cooking for yourself, or your family, or hosting a dinner party, this baked salmon recipe is a great go-to for impressing guests without spending hours in the kitchen.
Instructions: How to Make Baked Salmon with Lemon and Herbs
Step 1: Preheat the Oven
Start by preheating your oven to 375°F (190°C). While the oven heats up, prepare your baking sheet by lining it with parchment paper or lightly greasing it with olive oil or cooking spray. This will make cleanup much easier!
Step 2: Prepare the Salmon
Place the salmon fillets on the baking sheet, making sure they have enough space between them. Drizzle olive oil over each fillet, ensuring they’re coated evenly. Season generously with salt and pepper, making sure to get both the top and bottom of each fillet.
Step 3: Add Garlic, Herbs, and Lemon
Sprinkle the minced garlic over the fillets, followed by the fresh parsley and dill. Be sure to distribute the herbs evenly so that each bite is flavorful. Finally, lay a few slices of lemon on top of each fillet. The lemon not only adds a bright, zesty flavor but also helps to keep the salmon moist as it bakes.
Step 4: Bake the Salmon
Place the salmon in the oven and bake for 18-20 minutes, depending on the thickness of the fillets. You’ll know the salmon is ready when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). If you prefer your salmon more well-done, you can leave it in for an additional 2-3 minutes, but be careful not to overcook it, as it may become dry.
Step 5: Garnish and Serve
Once the salmon is done, remove it from the oven and rest for a minute or two. You can garnish it with additional fresh herbs or a squeeze of lemon juice for an extra pop of flavor. Serve with your favorite side dishes and enjoy!
Nutritional Information
One serving of this baked salmon with lemon and herbs (6 oz fillet) provides approximately:
- Calories: 320 kcal
- Protein: 35g
- Total Fat: 18g
- Saturated Fat: 3g
- Omega-3 Fatty Acids: 1,500-2,000mg
- Carbohydrates: 3g
- Fiber: 1g
- Sugars: 1g
- Sodium: 180mg
Why Salmon Is a Superfood
Salmon is often referred to as a “superfood” due to its numerous health benefits. Here are just a few reasons why adding more salmon to your diet is a great idea:
- Rich in Omega-3 Fatty Acids
These essential fats play a crucial role in reducing inflammation, supporting heart health, and promoting brain function. Salmon is one of the best dietary sources of omega-3s. - High in Protein
Protein is vital for building and repairing tissues, and salmon provides a high-quality source of this macronutrient. One 6 oz fillet contains around 35 grams of protein! - Packed with Vitamins and Minerals
Salmon is loaded with important nutrients like vitamin B12, vitamin D, and selenium, all of which support immune function, energy levels, and bone health. - Supports Heart Health
The combination of omega-3s, antioxidants, and protein in salmon has been linked to a reduced risk of heart disease, making it a great choice for maintaining cardiovascular health. - Boosts Brain Function
Regular consumption of salmon has been shown to improve cognitive function and reduce the risk of neurodegenerative diseases, thanks to its omega-3 content and antioxidants.
Variations and Tips for Baked Salmon with Lemon and Herbs
1. Switch Up the Herbs:
If you don’t have fresh dill or parsley on hand, feel free to use other herbs like thyme, rosemary, or basil. You can also experiment with dried herbs but remember that they are more concentrated, so use them sparingly.
2. Add a Little Heat:
For those who love a bit of spice, sprinkle some red pepper flakes or cayenne pepper on the fillets before baking. This will give your salmon an extra kick.
3. Grill Instead of Bake:
If you prefer grilling over baking, this recipe works beautifully on the grill as well. Simply prepare the fillets as described and place them on a preheated grill over medium heat. Grill for about 6-8 minutes per side.
4. Use foil for easy cleanup:
For an even easier cleanup process, wrap the salmon fillets in aluminum foil before baking. This method also helps lock in moisture, making the salmon extra juicy.
People also read:Grilled Chicken and Avocado Salad: Protein-Packed, Low-Carb
FAQs
1. Can I use frozen salmon for this recipe?
Yes, you can use frozen salmon, but make sure to thaw it completely in the refrigerator before cooking to ensure even cooking.
2. What can I serve with baked salmon?
Your baked salmon pairs beautifully with roasted vegetables, quinoa, brown rice, or a fresh green salad. You can also serve it with a light pasta dish for a more filling meal.
3. How do I know when the salmon is fully cooked?
The salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F. You can use a meat thermometer for accuracy.
4. Can I substitute the fresh herbs with dried ones?
Yes, you can substitute dried herbs but use about half the amount since dried herbs are more potent than fresh ones.
5. How long will baked salmon last in the fridge?
Baked salmon can be stored in an airtight container in the refrigerator for up to 3 days. You can also freeze it for longer storage
