Easy, Go-to Baked Salmon Recipe

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Since we wrote a little bit about Omega-3 fatty acids last month it seems like a good time to share my easy, go-to salmon recipe.  I make this salmon at least once a month, and I have successfully substituted arctic char and rainbow trout as well.

For some folks, preparing fish can be intimidating, especially if you haven’t tried it before. Fresh fish is generally a bit more of an expensive grocery purchase so there’s also that pressure of not wanting to mess it up and waste money.  But, I’m here to tell you that you too can make delicious fish at home in less than 30 minutes.  So here goes.  Hope you’ll give it a try and let us know what you think!

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Easy Baked Salmon with Mustard Sauce

Course Main Course
Cuisine Seafood
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Author Tyler Harding, MS, RD

Ingredients

  • 1.25 lb salmon (Can use any variety of salmon or try trout, arctic char or other fatty fish)
  • 1.5 tbsp whole grain dijon mustard
  • 0.5 tbsp mayonnaise
  • 1 tsp lemon zest
  • 1 tsp lemon juice

Instructions

  1. Preheat oven to 350 degrees F. 

  2. Line a baking sheet or pan with tin foil.  Either spray lightly with cooking spray or coat with a little cooking oil.  Add the fish to the pan and season with a little salt and pepper. 

  3. In a small bowl mix mustard, mayonnaise, lemon zest, and lemon juice together. Spread mixture on top of salmon. 

  4. Bake in the oven for about 20 - 25 minutes depending on the thickness of the fish.*

Recipe Notes

  • Thicker and fattier salmon varieties (lighter in color, think Scottish, Alaskan, and Atlantic salmon) tend to take a bit longer to cook than the thinner, leaner salmon varieties (darker pink Coho and Sockeye). Trout is typically thinner than salmon and may cook in as little as 15 minutes so keep an eye on it! 
  • Like other meat, salmon is best when it is pulled out of the oven just before it is done and covered and allowed to rest for about 10 minutes (it will continue cooking). 
  • Some people like their salmon slightly under-cooked (when you cut into it and the meat is not quite opaque) while others prefer it well done (the meat appears fully opaque). Just be careful not to overcook the salmon as it will become dry and tough. Better to pull it out of the oven and check it.  You can always pop it back in for a few minutes if it doesn't look done enough for your tastes. 
  • After a few times, you'll get the hang of it and be able to tell when your fish is done or needs a bit more time.

Nutrition Facts (per 5 oz serving):

~220 calories, 300 mg sodium, 11 g total fat, 2 g saturated fat, 28 g protein, 0 g carbohydrates

img_4863

salmon (1/2 portion) going into the oven

To make an easy meal out of this main course, we added roasted asparagus and sweet potatoes. Leftovers are great reheated on a salad for lunch the next day.

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Dinner is served

For more information about the different types of salmon and its nutritional profile you can check out Seafood Health Facts, a non-profit sponsored by several state universities.  It provides information on the risks and benefits of eating different types of seafood. We hope you’ll give this salmon a try and let us know what you think!

 

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