Healthy Baked Salmon
This Healthy Baked Salmon recipe delivers tender, flaky fish infused with fresh herbs, garlic, and lemon, baked to perfection with minimal added fat. It’s a nutritious, omega-3-rich meal that’s quick to prepare and perfect for weeknights, meal prep, or family dinners. Versatile and flavorful, this baked salmon pairs well with a variety of sides or can be cooked alongside fresh vegetables for a complete one-pan meal.
Equipment
- Baking sheet or oven-safe dish
- Parchment paper or silicone baking mat
- Sharp knife and cutting board
- Meat thermometer (optional but recommended)
- Mixing bowl (for seasoning or marinades)
Ingredients
- 4 salmon fillets (6 oz each), skin-on or skinless
- 1–2 tbsp olive oil or avocado oil
- Salt and freshly ground black pepper, to taste
- 2 cloves garlic, minced
- 1 lemon (zest and thin slices)
- Fresh herbs: dill, parsley, or thyme (about 2 tbsp chopped)
- Optional: 1 tsp Dijon mustard or honey for glazing
- Optional vegetables for roasting: asparagus, cherry tomatoes, green beans
Instructions
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone mat.
- Pat salmon fillets dry, then place on the baking sheet skin-side down (if skin-on).
- Brush fillets lightly with olive oil. Season with salt, pepper, and minced garlic.
- Add lemon zest and place thin lemon slices on top of each fillet. Sprinkle fresh herbs evenly.
- Optional: Spread a thin layer of Dijon mustard or honey over the top for extra flavor.
- If using vegetables, toss them in olive oil, salt, and herbs, and arrange around the salmon on the sheet.
- Bake for 12–15 minutes, until salmon flakes easily with a fork and reaches 125–130°F (52–54°C).
- Remove from oven and let rest for 3–5 minutes before serving.
Notes
- For crispy skin, pat dry thoroughly and avoid flipping the salmon during baking.
- Use wild-caught salmon when possible for higher omega-3 content and better flavor.
- Adjust cooking time for thicker or thinner fillets.
- Leftover salmon works great in salads, wraps, or salmon cakes.
- To make a complete meal, roast vegetables alongside the salmon on the same pan.