This easy baked salmon recipe is what everybody loves. You just can’t go wrong with it.
Today we are going to make a yummy and easy baked salmon recipe, but first I would like to tell you why this dish should take a permanent spot in our diet.
Have you ever heard nutritionists and doctors say that we should eat more fish?
Well, I am sure you did if you are as passionate about food as I am.
Yet, a lot more questions arise out of the nutritionists’ advice.
Sure we can eat more fish. But why should we? Which one is best? And how do we cook it?
More Fish Recipes:
Well, I am going to answer these questions first and then I’ll show you how to cook salmon in the oven.
Sounds good, doesn’t it?
So first things first.
Why should we eat more fish?
One of the main reasons is that its flesh is lean making it perfect for any light meal.
That is why a lot of diets replace meat and poultry with fish.
The second reason is that most of it is healthy. It is rich in protein, healthy fats, and vitamins.
This is another reason why most well-balanced diets include it.
But now the second question pops up
Which one is best?
According to Healthline, Salmon is the best fish to eat.
They placed the Alaskan salmon on the top of their list, which can be either wild or farmed.
I know, there is a long debate about whether the wild one is better than the farmed.
And honestly, I think the first is better than the latter, but the extent of that is unknown and unproven by most studies.
So if you want to make baked salmon fillets like I did today, it’s best to let your budget guide you.
Farmed salmon is usually a bit cheaper and you can find it at most grocery stores, while the other is slightly more expensive and scarcer.
In case you are wondering why salmon is the best fish to eat, here is a list of its benefits:
- It is a healthy source of protein and provides 22-25 grams of protein per 3.5-ounce serving.
- Rich in B Vitamins which are heart and brain healthy vitamins.
- Loaded with Potassium which is good for blood pressure.
- Contains Selenium which helps to protect the bones and the thyroid function.
- Rich in Omega-3 Fatty Acids (EPA & DHA)
- Helps to protect the brain and the heart.
And these are just some its benefits. This in-depth, evidence-based article from Healthline covers everything to the last detail.
Nah, it’s cooking of course. Instagram is my second favorite thing 🙂
How to cook salmon in the oven
First of all, you need to go and buy it from the store.
Pretty obvious, huh?
But I didn’t start with this step for the sake of the article. I did it because I know many foodies like to buy it whole and fresh.
So here are a few things that you need to keep in mind when buying a whole fish:
Its eyes should be clear and bright, not cloudy, bloody or sunken.
Smell it. If it doesn’t feel right, move on to the next. Trust your senses.
Another (easier) way is to buy fillets like I did today.
Now that you got it on your working table, you are probably wondering what are the best ways to cook salmon.
Well, that depends on your taste and time available. You can fry it, grill it, or bake it in the oven.
And you can bake it in foil, or parchment paper.
So there are many ways to cook salmon but my favorite one, by far, is to bake it in parchment paper.
This way it keeps most of its nutrients, flavor and it’s super easy to make.
Making salmon in the oven takes less than 30 minutes, which is perfect considering the busy lives we all have today.
And now, I would like to share a few tips and tricks with you:
1. How to season salmon for baking.
You can season the salmon before baking with salt, pepper, honey and lime, like I did today.
But you can also season it with garlic and your favorite spices (like smoked paprika, oregano, Italian spices, ground cumin seed, chili flakes).
And after baking it, you might want to try it with a delicious sauce like homemade pesto, or sweet chili.
2. How long should we bake the salmon and at what temperature?
Baking time depends on the fillet size. One portion salmon fillets (like the ones I used) bake really quick in less than 15 minutes, at 200 degrees C or 400 F.
If you want to cook a whole fillet then you need to leave it in the oven for about 25 minutes.
Baking time also depends on how thick the fillet is.
You need to stick a fork in it and if it flakes easily you’ll know it’s done.
If you choose to bake the salmon in parchment paper as I did, then you need to make sure that the paper is perfectly tight before going in the oven.
This way, it will keep its flavor, nutrients and it won’t dry up.
I made this baked salmon with veggies, but you can have it with your favorite side dish.
Among my favorites are:
Ok, I believe I have now covered everything about this healthy and easy baked salmon recipe.
This is one of my favorite ways to cook salmon, but I am really curious to see which one is yours.
So don’t be shy, tell me about it in the comments.
And if you would like to see more delicious recipe videos, please Subscribe to my YouTube Channel.
Now it’s time to show you how to make salmon in the oven.
How to bake salmon in the oven, in parchment paper
Baked Salmon and Veggies Recipe
- 5 thick asparagus stalks - ends trimmed
- 1/4 red onion - sliced
- ½ yellow bell pepper - cut into thin strips
- 1/3 cup (50g) cherry tomatoes - halved
- 5 oz (150g) salmon fillet
- Sea salt
- freshly ground black pepper
- 1 tsp raw honey
- ½ lime - sliced
- Preheat the oven to 200°C / 400°F.
- Cut one piece of parchment paper, about 15x30 cm (6 x 12 inches).
- To set the “sachet” first you have to place the asparagus in the middle of the parchment paper, then peppers, red onion, and cherry tomatoes. Add the salmon fillet on top of the veggies and season it generously with salt and pepper. Add a spoonful of honey and arrange 3 slices of lime on top of it. Then wrap the paper together as shown in the video.
- Bake in the preheated oven for about 12-15 minutes, until the fish is cooked through and flaky.
- Taste, add extra salt and pepper if needed and serve hot!
- smoked paprika
- Italian spices
- ground cumin seed
- chili flakes
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