This baked salmon is a perfect combination of tender, flaky fish with a zesty lemon and garlic flavor. Quick to prepare and full of healthy fats, it’s an ideal meal for a nutritious weeknight dinner or a special occasion. The recipe is simple yet elegant, letting the natural flavor of salmon shine.
Ingredients:
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4 salmon fillets (about 6 oz each)
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2 tablespoons olive oil
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3 cloves garlic, minced
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1 lemon, sliced into thin rounds
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1 teaspoon dried dill (or 1 tablespoon fresh dill)
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Salt and black pepper, to taste
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Optional garnish: chopped parsley
Directions:
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Preheat your oven to 400°F (200°C).
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Line a baking sheet with parchment paper or lightly grease it with olive oil.
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Place the salmon fillets on the baking sheet, skin-side down.
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In a small bowl, mix olive oil, minced garlic, dill, salt, and pepper.
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Brush the mixture evenly over the salmon fillets.
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Place lemon slices on top of each fillet.
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Bake for 12–15 minutes, or until the salmon flakes easily with a fork.
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Remove from the oven, garnish with parsley, and serve immediately with your favorite side dishes.
Nutrients (per serving, approx.):
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Calories: 280 kcal
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Protein: 34 g
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Fat: 15 g
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Saturated Fat: 2.5 g
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Carbohydrates: 2 g
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Fiber: 0.5 g
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Sodium: 150 mg
Baked Lemon Garlic Salmon: A Healthy and Flavorful Meal
Salmon is widely recognized for its numerous health benefits, including being a great source of high-quality protein, omega-3 fatty acids, and various vitamins and minerals. This Baked Lemon Garlic Salmon recipe takes advantage of these nutritional benefits while infusing the fish with bright, zesty flavors. The tender, flaky fish pairs perfectly with the refreshing tang of lemon and the aromatic punch of garlic, making this dish both satisfying and healthy.
Whether you’re cooking for a weeknight dinner or preparing for a special occasion, this recipe is simple yet elegant. The combination of lemon, garlic, and dill complements the natural taste of the salmon without overwhelming it, creating a balanced and wholesome dish that everyone will love.
Health Benefits of Salmon
Salmon is one of the healthiest fish you can include in your diet, and there are several reasons why it is a preferred choice for health-conscious individuals. Below are some of the top health benefits of eating salmon:
Rich in Omega-3 Fatty Acids
One of the most significant health benefits of salmon is its high content of omega-3 fatty acids. These essential fats are important for heart health, as they help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Omega-3s also support brain function and may help reduce the risk of mental decline as we age. Including salmon in your diet is an excellent way to ensure you are getting enough omega-3s.
High in Protein
Salmon is an excellent source of protein, which is essential for the growth and repair of tissues in your body. Protein is also important for maintaining muscle mass and keeping your immune system functioning properly. Each serving of salmon offers around 34 grams of protein, making it an ideal food for anyone looking to boost their protein intake.
Packed with Vitamins and Minerals
Salmon is loaded with essential vitamins and minerals, including B vitamins (such as B12 and niacin), vitamin D, selenium, and potassium. These nutrients support everything from energy production to bone health and immune function. For instance, vitamin D is crucial for maintaining strong bones and a healthy immune system, and salmon is one of the best natural sources of this nutrient.
Supports Healthy Skin
The omega-3 fatty acids in salmon also help maintain healthy, hydrated skin by reducing inflammation and promoting skin elasticity. These fats are crucial for protecting your skin from damage and keeping it looking youthful.
Why This Recipe Works
The combination of lemon, garlic, and dill is not only delicious but also enhances the nutritional profile of the dish. Lemon adds a refreshing burst of vitamin C, which supports the immune system, while garlic contains compounds that may help lower cholesterol levels and improve heart health. Dill adds a touch of herbaceous flavor and is packed with antioxidants, which help protect the body from oxidative stress and support overall health.
This recipe is also simple to prepare, making it an excellent option for anyone looking to eat healthy without spending too much time in the kitchen. By baking the salmon, you ensure that the fish stays moist and tender while allowing the flavors to meld together beautifully. This method also preserves the nutrients, ensuring you get the full health benefits of the ingredients.
How to Serve Baked Lemon Garlic Salmon
Baked Lemon Garlic Salmon pairs beautifully with a wide variety of side dishes. Whether you’re looking for something light and fresh or hearty and filling, this dish can be complemented with numerous options. Here are a few ideas to serve alongside your salmon:
Roasted Vegetables
Roasted vegetables are a great side dish that pairs wonderfully with salmon. Consider roasting carrots, zucchini, asparagus, or broccoli with olive oil, salt, and pepper. The slight char from roasting adds depth of flavor to the vegetables, making them the perfect complement to the rich taste of the salmon.
Quinoa or Brown Rice
Whole grains like quinoa or brown rice are fantastic options for adding fiber and additional nutrients to your meal. Both are versatile, filling, and provide a nice contrast in texture to the flaky fish. They also help balance the meal by adding carbohydrates, which give you energy and make the dish more satisfying.
Simple Green Salad
For a lighter meal, a simple green salad with fresh leafy greens such as spinach, arugula, or mixed lettuce is a perfect accompaniment. Toss the salad with a light vinaigrette made of olive oil, lemon juice, and Dijon mustard for a tangy contrast to the richness of the salmon.
Mashed Potatoes
If you’re craving a comforting side, mashed potatoes are an excellent choice. For a healthier option, try making mashed cauliflower instead of traditional potatoes. It has a similar creamy texture but with fewer carbs, and it pairs nicely with the lemony salmon.
Tips for the Perfect Baked Lemon Garlic Salmon
To ensure your Baked Lemon Garlic Salmon turns out perfectly every time, here are some helpful tips:
Choose Fresh Salmon
When selecting salmon for this recipe, opt for fresh, high-quality fish. Fresh salmon will have a bright pink or reddish hue, and it should smell like the ocean rather than fishy. If you don’t have access to fresh salmon, frozen salmon can also work well as long as it is properly thawed before cooking.
Don’t Overcook the Salmon
Salmon can quickly become dry if overcooked, so it’s important to watch the cooking time closely. The best way to determine if your salmon is cooked through is to use a fork to gently flake the fish. If it flakes easily and is no longer translucent in the center, it’s done. For perfectly tender and moist salmon, bake it for around 12-15 minutes, depending on the thickness of the fillet.
Use Parchment Paper for Easy Cleanup
To make cleanup a breeze, line your baking sheet with parchment paper before placing the salmon on it. This will help prevent the fish from sticking and make it easy to remove from the pan once it’s done cooking.
Add Extra Flavor with Lemon Zest
For an even more intense lemon flavor, consider adding a bit of lemon zest to the garlic and olive oil mixture. The zest contains essential oils that are packed with citrusy goodness, which will enhance the flavor profile of the dish.
Experiment with Other Herbs
While dill is the traditional herb for salmon, feel free to experiment with other herbs to personalize the recipe to your taste. Fresh thyme, rosemary, or parsley can also add a unique touch to the flavor. For a bit of spice, consider adding red pepper flakes or smoked paprika to the garlic mixture.
Conclusion
Baked Lemon Garlic Salmon is not only a quick and easy recipe but also a delicious and nutritious option for any meal. The combination of rich, flaky salmon with the bright flavors of lemon and garlic creates a mouthwatering dish that is perfect for any occasion. Whether you’re looking to boost your omega-3 intake, enjoy a flavorful dinner, or simply eat something healthy and satisfying, this recipe has you covered.
The health benefits of salmon, along with the added nutrients from garlic, lemon, and dill, make this dish a winner for anyone looking to eat more healthfully without sacrificing flavor. Plus, it’s versatile enough to be served with a variety of sides, ensuring that there is something for everyone. So, whether you’re a seasoned cook or a beginner in the kitchen, Baked Lemon Garlic Salmon is a recipe worth adding to your regular meal rotation.