Salmon in the Oven

Salmon deserves its status as a superfood for a good reason. It's loaded with omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. These nutrients play a vital role in promoting heart health, reducing inflammation, and supporting brain function. Additionally, salmon’s versatility allows you to prepare it in numerous ways. In our home, baked salmon is a weekly favorite because it is quick to make and packed with flavor. From prep to plate, this dish takes only 20 minutes. Whether you are a busy professional or a novice cook, this baked salmon recipe is simple, delicious, and sure to impress. Save it for your next meal and let us know how it turns out!

Oven-baked salmon fillet cooked with lemon wedges, served hot and flaky

Ingredients You'll Need

To create this delightful dish, gather the following ingredients:

• Salmon Fillet: Opt for fresh or thawed salmon fillets for the best results.

• Olive Oil: Just a drizzle helps crisp the exterior and adds flavor.

• Lemon: A squeeze of half a lemon brightens up the dish.

• Lemon Pieces: Place these on top of the fillet for extra zest.

• Salt and Pepper: Essential seasonings you can adjust to taste.

• Optional Herbs: Consider oregano, thyme, or paprika to enhance the salmon's flavor. However, it tastes great with just salt and pepper too.

  
  

Preparing Your Salmon

Now that you have your ingredients, let's prepare the salmon. Start by preheating your oven to 200 degrees Celsius (about 400 degrees Fahrenheit). While it's heating, line a baking sheet with parchment paper for easy cleanup.

Next, place the salmon fillet on the parchment paper. Drizzle a bit of olive oil over the top. This not only adds flavor but also helps to keep the fish moist while baking.

Squeeze half a lemon over the salmon for a bright, refreshing taste. Then, add a few lemon slices on top of the fillet to infuse even more citrus flavor as it bakes.

Season generously with salt and pepper. If you're using the optional herbs, sprinkle oregano, thyme, or paprika for extra flavor.

Baking Your Salmon

Slide the baking sheet into your preheated oven. Bake the salmon for about 12 to 15 minutes, depending on how thick your fillet is and your oven's accuracy. Salmon is fully cooked when it flakes easily with a fork and has turned a lovely opaque pink color.

To prevent overcooking, check the salmon a minute or two earlier than the recommended time. Salmon can dry out quickly if left in the oven too long.

Serving Suggestions

Once your salmon reaches perfection, it’s time to serve! This baked salmon pairs well with a variety of sides, so get creative. My favorite pairing is potato salad, which you can find in my Recipes. You can also prepare a fresh green salad with a light vinaigrette for a great balance, or opt for roasted vegetables like asparagus or carrots for a heartier meal.

For those who love grains, serve the salmon with quinoa or brown rice; these will soak up the delicious juices. You can also garnish your plate with extra lemon slices or a sprinkle of fresh herbs for a touch of elegance.

Nutritional Benefits of Salmon

Salmon offers not just an amazing taste; it is a nutritional powerhouse. A typical 6-ounce serving of salmon provides approximately:

• Omega-3 Fatty Acids: 2260 mg, known for improving heart health and reducing inflammation.

• Vitamin B12: Provides 90% of the daily recommended intake, essential for energy production.

• Selenium: Offers about 70% of the recommended daily value, crucial for metabolism and thyroid function.

  
  

Incorporating just one serving of salmon into your weekly meals can significantly boost your nutrient intake and support your overall health.

Final Thoughts

Baking salmon in the oven is not just quick and simple; it’s a nutritious option for any meal. With just a handful of ingredients and minimal preparation, you can create a dish that’s both delicious and visually appealing.

Consider adding this easy recipe to your meal planning and watch it transform your eating habits. Whether you enjoy it as is, pair it with your favorite sides, or use leftovers in a salad, baked salmon is bound to become a staple in your home, just as it has in ours.

Try this recipe, and don’t hesitate to share your cooking results. Happy cooking!