Easy and healthy baked salmon recipe ready in less than 30 minutes. Step by step photos along with tips on choosing and cooking salmon. Perfect for weeknight meals or a special occasion dinner.
This recipe originally published December 2019, now updated with helpful photos, recipe tips and related recipe ideas.
Healthy baked salmon is an easy and healthy low carb meal that comes together in a snap! Get your salmon filet and gather just a few ingredients for a delicious meal packed with nutrients. I got my salmon filet from a club warehouse store and it was perfect for this recipe. I chose a wild salmon from Alaska.
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Choosing a salmon filet:
When choosing your salmon filet, look for a firm filet that springs back when touched-not mushy or fishy smelling. Look for bright, vibrant colored fish as opposed to pale colored flesh. Fresh salmon can be stored on ice in the refrigerator for up to 2 days. Otherwise, salmon will last about 1 day in the refrigerator. Frozen salmon is also a good choice.
Are you concerned about whether to buy farm raised versus wild salmon? This is best determined on an individual basis as some farms may use stricter regulations than others. The Monterey Bay Aquarium's Seafood Watch is an excellent resource to check out. Here you will find consumer guides and best practices for choosing the best environmentally conscious seafood.
How long to cook salmon:
When baking a salmon at the higher temp we will be using, it will take about 10-12 minutes. I prefer to not overcook my salmon, the FDA recommends it be cooked to an internal temp of 145°. Cooks Illustrated suggests cooking farmed salmon to 125° and wild salmon to 120°.
Why this recipe works:
- Plenty of seasonings are used to give each bite a delicious flavor.
- A simple yet elegant presentation- perfect for family dinners and special occasions.
- Ready in less that 30 minutes!
How to cook healthy baked salmon
- Start by finding a metal cookie sheet or pan long enough to hold the salmon filet. Line this pan with foil to help make clean up easier - also foil can withstand the higher oven temp we will be using.
- Next, gather seasonings and butter.
Seasonings and butter for healthy baked salmon.
Raw salmon filet coated in butter and seasonings ready for the oven.
- The salmon will take about 10-12 minutes to cook at 500°. I added lemon slices to my salmon before cooking to make a beautiful presentation. Try to pick out the lemon seeds before using the slices. If you happen to have dill or parsley- you may add this also for flavor and eye appeal.
Pro Tips:
- Melt butter in a glass bowl in the microwave then add seasonings for one bowl prep.
- Line cooking pan with foil for easy clean up.
- Serving size for most people is 6-8 oz.
- Check out this fantastic guide on How to Buy, Prep and Cook Salmon from Cooks Illustrated.
- Store any leftover cooked salmon in the refrigerator.
What Does 20gm of Carbohydrate Look Like?
3 oz. roasted salmon-0gm carb, ½ cup roasted green beans & onions-0gm carb (free food per American Diabetes Assn), ⅓ cup rice- 20 gm carb
What to serve with baked salmon
Check out my other easy fish recipes here:
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Recipe
Healthy Baked Salmon
Ingredients
- 14 oz salmon filet
- 3 tablespoon butter
- 1 teaspoon lemon pepper
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ¼ teaspoon salt
- 1 lemon, sliced
- dill, optional
Instructions
- Heat oven to 500. Line a large pan with foil and place salmon filet on pan.
- Melt butter in microwave safe bowl then add seasonings to bowl. Stir to combine then pour butter mixture over salmon and cover completely.
- Place lemon slices over filet.
- Bake 10-12 minutes or until cooked. Garnish with dill if desired.
Notes
- Melt butter in a glass bowl in the microwave then add seasonings for one bowl prep.
- Line cooking pan with foil for easy clean up.
- Serving size for most people is 6-8 oz.
- Check out this fantastic guide on How to Buy, Prep and Cook Salmon from Cooks Illustrated.
- Store any leftover cooked salmon in the refrigerator.
Eugenie Rocha
Awesome recipes, so easy to follow instructions...Me and the family just love it...thanks
Charlotte
Happy to know you like the recipes-Thanks so much for visiting!