Baked Salmon Recipe: Easy, Quick, and Healthy

Introduction

Baked salmon is one of the most delicious and nutritious meals you can make with minimal effort. This recipe combines fresh salmon with a simple lemon-garlic marinade for a dish that’s bursting with flavor and packed with health benefits. Whether you’re a novice or an experienced cook, this recipe will guide you to a perfect outcome every time.

Ingredients

• Fresh salmon fillets: Opt for vibrant, moist fillets or vacuum-sealed frozen salmon without freezer burn.
• Olive oil: Extra virgin is preferred, but any quality oil works.
• Salt: Kosher or Himalayan pink salt enhances flavor.
• Black pepper: Freshly ground for a robust taste.
• Garlic: Minced fresh or pre-chopped for convenience.
• Italian herb blend: Alternatively, use herbes de Provence for a nuanced flavor.
• Lemon: Medium or large, for both juice and garnish.

Tips: Always choose the freshest ingredients possible for the best results. High-quality salmon makes all the difference in taste and texture.

Step-by-Step Instructions

Preheat and Prep: Preheat your oven to 400°F (200°C). Lightly grease a baking sheet with oil or line it with parchment paper for easy cleanup.

1. Arrange the Salmon: Place the salmon fillets on the prepared baking sheet, skin-side down. Pat them dry with a paper towel.
2. Season the Fillets: Sprinkle each fillet with salt and freshly ground black pepper, ensuring even coverage.
3. Prepare the Marinade: In a small bowl, mix olive oil, minced garlic, Italian herbs, and the juice of half a lemon. Stir well to combine.
4. Apply the Marinade: Spoon the mixture generously over the salmon fillets, ensuring every piece is evenly coated. Avoid leaving any dry spots.
5. Add Lemon Slices: Thinly slice the remaining half of the lemon and place a slice or two on each fillet for added flavor and presentation.
6. Bake to Perfection: Bake the salmon in the preheated oven for 12-15 minutes, or until it becomes opaque and flakes easily with a fork. For a touch of caramelization, switch to the broil setting for the last 1-2 minutes.
7. Finish and Serve: Garnish with fresh thyme or parsley if desired. Serve warm with your favorite side dishes.

Nutritional and Health Insights Salmon is a powerhouse of nutrients. It’s rich in high-quality protein, omega-3 fatty acids, vitamins D and B12, and selenium, all of which contribute to heart health, brain function, and overall well-being.

Additional Tips and Tricks

Choosing the Right Salmon: Wild-caught salmon is often leaner and has a more intense flavor compared to farm-raised varieties. Sockeye and King salmon are excellent options for this recipe.

• Temperature and Doneness: Use a meat thermometer for precision. Salmon is perfectly cooked when the internal temperature reaches 125°F (medium-rare) to 140°F (well-done).
• Avoid Overcooking: To prevent dryness, remove the salmon from the oven as soon as it flakes easily. Covering the fillets with foil during baking can help retain moisture.
• Storage and Reheating: Store leftovers in an airtight container in the fridge for up to 3-4 days. Reheat gently at 300°F to preserve its tender texture.

Serving Suggestions Pair this baked salmon with a variety of sides to create a wholesome meal:

• Garlic mashed potatoes
• Steamed asparagus
• Wild rice pilaf
• Mixed green salad with vinaigrette

Variations and Substitutions

• Flavor Twist: Replace lemon with lime and garnish with cilantro for a zesty tropical twist.
• Herb Substitution: Experiment with fresh dill, basil, or rosemary instead of Italian herbs.
• Spice It Up: Add a pinch of red pepper flakes to the marinade for a hint of heat.

Nutritional Information (Per Serving)

• Calories: 250
• Protein: 23g
• Fat: 16g
• Carbohydrates: 2g
• Fiber: 0g
• Sugars: 0g

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