One of the best things about salmon is its versatility, when it comes to recipes and pairing with side dishes. Salmon is one of the healthiest foods on the planet and creates a delicious one pan meal when combined with healthy vegetables. This dish is packed full of healthy fats and plenty of protein. It makes an excellent evening meal or fancy gourmet specialty for a few dinner guests. Its also easy or simple to prepare as well. Hope you enjoy our oven baked salmon recipe.
| Prep Time | 10 minutes |
| Cook Time | 12-15 minutes |
| Servings | people |
- 4-6 Salmon filets Skin removed, approximately 170 g (6 oz each)
- 28 g Parsley freshly chopped (2 Tablespoons)
- 28 g Garlic mince (2 Tablespoons)
- 2 Tablespoons Lemon juice (approximately 28 g) or 1 Lemon
- 1 Lemon Sliced for garnish
- 2 Tablespoons olive oil
- 1/3 Cup Cheese Grated parmesan or romano cheese
- 1/2 tsp Paprika
- Salt to taste
- Pepper to taste
Ingredients
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- Rearrange your oven rack to about 8-inches from the heat source. Using the center of the oven is best.
- Preheat the oven to 450 degrees F (232 C).
- Coat salmon and asparagus and/or other vegetables with olive oil. Place salmon filets in baking dish.
- Place lemon juice, minced garlic, paprika, salt, pepper, and cheese in a mixing bowl. Combine until all ingredients are evenly distributed.
- Drizzle the lemon juice and spice mixture over the salmon filets.
- Sprinkle salmon with chopped parsley.
- Place salmon into oven for approximately 12-15 minutes. Cooking time will vary according to the thickness of the filets. The salmon is done when it flakes easily with a fork and has an opaque appearance. You can also check for doneness using a meat thermometer. The internal temperature of the filet should read 145 degrees F (62 C) at its thickest part.
Salmon is an excellent nutritional source for vitamins, minerals, and high-quality protein. A 100g serving of salmon contains 25g of protein, 2.8g of saturated fat, and 14.6g of fat total. Much of the fat content is Omega-3 fatty acids, which has been linked to improved brain health.
Salmon contains potassium, vitamin B12, and selenium. It is also low-calorie. One serving of salmon contains only 232 calories. Salmon plays an important role in the development of babies because it contains essential fatty acids that support the development of the central nervous system.
Salmon is a versatile protein to start many great meal ideas. There are many different types of salmon available on the market. Steaks and filets are the most popular choice due to their versatility in recipes. When choosing salmon filets and steaks, they should have a bright pink, orange, or red color. The color should be even throughout with no blotches or light spots. Most importantly, the filet should smell fresh, not strong or have any off odors of any type. A delicious meal begins with the freshest fish possible.
Make certain that it is cooked thoroughly by measuring its thickest part and cooking it for about 10 minutes per inch, as a general rule. Overcooking the salmon will make it taste rubbery. You may need to check it often starting at about eight minutes into the cooking cycle to make certain that you get it just right where it is flaky, but not rubbery.
The two main types of salmon are farmed and wild. There is only one species of Atlantic salmon, but there are five in the Pacific. The flesh of the salmon can be pink, red, or orange. You should look for a salmon that has a bright color and avoid any that appear to be dull.
Salmon can also be purchased whole. In this case, choose one that has bright eyes and shiny skin. You can stuff the cavity with vegetables, fresh herbs, and spices. The cooking times is the same as for filets, 10 minutes per inch thickness of fish when measured at the widest part.
The sockeye and chinook salmon varieties are the most common ones used for steaks and filets. They have a bright pink color and are slightly fattier than other types of salmon. This makes them soft to the palate and tender, making robust, dry white wines the perfect pairing.
