Healthy Baked Salmon Recipe

10/09/2018
Baked Fresh Salmon on a plate topped with 3 lemons next to fresh cooked asparagus

This healthy baked salmon recipe is easy, delicious and quick to prepare in 15 minutes or less. It is one of my go-to dishes for a dinner idea because you can use frozen (think in my freezer already) or fresh fish. 

If using frozen fish, just place the salmon in its plastic wrapped package in a dish in the sink.  Next, run cold water over it and it will thaw in about 15 minutes.  Be sure to remove from the plastic bag before cooking. I like to prepare side dishes while the fish thaws and the oven preheats.

How to Prepare Healthy Baked Salmon

To prepare the salmon, place thawed or fresh salmon on a shallow baking pan.  I like to cover the pan with foil before using so there’s no pan to clean up afterwards.  Next squeeze about 1/2 of a fresh lemon on the salmon.  Alternately you can use reconstituted lemon juice if that is what you have on hand. 

Follow by grinding fresh black pepper generously on top.  Lastly, place pan in a preheated 350° oven on the middle rack.  Cook for about 12 minutes until fish flakes easily.  Be sure to not overcook.  If you are using fresh salmon and the pieces are thick, it might take 15 minutes.  Finally remove from oven when the fish flakes easily with a fork and serve with your favorite side dish. 

Is Eating Salmon Healthy?

Salmon contains Omega 3 fatty acids and is a great source of protein.  It is high in B Vitamins, Potassium, Selenium and Antioxidants.  Eating Salmon regularly will help your heart, lungs, skin, muscles, brain and it helps fight inflammation and lower cholesterol.  Salmon is a healthy and nutritional powerhouse!

Other Healthy Recipes to Try

Other recipes you might like to try:  Easy Honey Lime ChickenPork Tenderloin in the Instant Pot, and Fresh Purple Hull Peas in the Instant Pot.

Baked Fresh Salmon on a plate topped with 3 lemons next to fresh cooked asparagus
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5 from 1 vote

Healthy Baked Salmon Recipe

Baked salmon is one of my easy go-to dishes for a quick meal because you can use frozen or fresh fish.
Prep Time3 mins
Cook Time12 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Diet: Diabetic, Low Calorie, Low Fat, Low Lactose, Low Salt
Servings: 2
Calories: 157kcal
Cost: $10

Ingredients

  • 2 fresh or frozen salmon fillets
  • 1 fresh lemon or 3 tsp. reconstituted lemon juice
  • ½ tsp fresh black pepper

Instructions

  • If using frozen salmon place 2 packages of the salmon in its plastic wrapped package in a dish in the sink.  Run cold water over it and it will thaw in about 15 minutes.  Remove from plastic before cooking.
  • Place thawed or fresh salmon on a shallow baking pan.  I like to cover the pan with foil before using so there's no pan to clean up afterwards. 
  • Squeeze about 1/2 of a fresh lemon on each piece of salmon.  You can use reconstituted lemon juice if that is what you have on hand. 
  • Grind fresh black pepper generously on top. 
  • Place pan in a preheated 350° oven on the middle rack.  Cook for about 12 minutes until fish flakes easily.  Do not overcook.  If you are using fresh salmon and the pieces are thick, it might take 15 minutes.  Remove from oven when done and serve with your favorite side.  Enjoy!

Notes

Nutritional analysis is an estimate and can vary according to ingredients used.
You can use any variety of salmon. This recipe also works well with other fish such as snapper or haddock. The baked salmon is delicious on your favorite salad!
 

Nutrition

Serving: 1filet | Calories: 157kcal

1 Comment

  • Reply
    Food and Life Path
    01/31/2022 at 8:40 pm

    5 stars
    Baked Salmon is a great dinner idea. It is quick, healthy and delicious!

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