This easy healthy baked salmon is a perfect dish, infused with lemon and garlic for amazing flavor and baked to tender perfection. It’s ideal for both busy weeknights and special occasions.
Why Choose Salmon?
Salmon is my top pick when it comes to animal-based proteins. Though I enjoy various chicken dishes and a juicy steak, salmon always takes the lead. This recipe is straightforward and delivers flawless, lemony, garlicky salmon every time.
Ingredients
– Salmon Fillets: Choose fresh, pink, and moist fillets or vacuum-sealed frozen ones without freezer burn.
– Olive Oil: Extra virgin is preferred, but any type works. Vegetable oil is an alternative.
– Salt: Kosher or Himalayan pink salt.
– Cracked Black Pepper: Use sparingly at first and adjust to taste.
– Minced Garlic: Store-bought in oil or freshly minced.
– Italian Herb Seasoning Blend (or Herbs de Provence)**: Any reputable brand or homemade.
– Lemon: A medium lemon is sufficient, or a larger one if you prefer extra tanginess.
Step-by-Step Instructions
1. Preheat the oven to 400°F and grease a large baking pan.
2. Place the salmon fillets on the baking sheet and season with salt and pepper.
3. Mix olive oil, garlic, herbs, and juice from half a lemon. Coat the salmon fillets with this mixture, covering all sides.
4. Slice the remaining lemon half and place a slice on each salmon piece.
5. Bake for 12-15 minutes until the salmon is opaque and flakes easily with a fork. Optional: broil for the last 1-2 minutes.
6. Garnish with fresh thyme or parsley, if desired, and serve.
Types of Salmon
There are five main types of Pacific salmon:
1. Sockeye Salmon: Red-colored and lower in fat.
2. King (Chinook) Salmon: High in fat, expensive, and often found in upscale markets and restaurants.
3. Pink Salmon: Small and pale, typically used in canning.
4. Chum Salmon: Known for its roe used in sushi.
5. Coho Salmon: Milder in taste, often depicted in fishing photos.
Health Benefits of Salmon
Salmon is an excellent source of animal protein and omega-3s, rich in protein, vitamins B and D, calcium, potassium, and antioxidants. It’s low in calories and saturated fats, with no carbs, fiber, or sugar, making it a healthy alternative to red meat. Regular consumption can help lower cholesterol.
Checking for Doneness
Without a meat thermometer, you can check for doneness by observing the color change from red to pink as it cooks. It should be slightly translucent in the center and begin to flake when done.
Tips for Perfect Baked Salmon
– Avoid cooking at extreme temperatures to prevent drying out.
– Keeping the skin on can help retain moisture.
– Baking at a gentle, low heat ensures moist salmon.
– Cook for only 12-15 minutes to avoid overcooking.
Enjoy your perfectly baked salmon with these simple steps and tips!