When it comes to creating a dish that is both healthy and delicious, baked salmon often tops the list. Not only is it rich in omega-3 fatty acids, but it also offers a versatile base that can be paired with a variety of flavours. Whether you are a seasoned chef or a novice in the kitchen, this baked salmon recipe is sure to impress your taste buds and those of your guests.
Why Choose Salmon?
Salmon is a nutritional powerhouse. It's packed with high-quality protein, vitamins, and minerals, and is particularly noted for its high omega-3 fatty acid content. These healthy fats are essential for brain function and have been linked to reduced inflammation and a lower risk of heart disease. Additionally, salmon is a versatile fish that can be baked, grilled, smoked, or even eaten raw.
The Basics of Baked Salmon
Baking salmon is one of the easiest and healthiest ways to prepare it. The method requires minimal ingredients and effort but yields a flavourful and moist result. Here is a straightforward recipe that highlights the natural taste of the fish while infusing it with subtle, complementary flavours.
Ingredients
To get started, you will need the following ingredients:
- 1 to 1.5 pounds of salmon fillet (preferably wild-caught)
- 2 tablespoons of olive oil
- 3 cloves of garlic, minced
- 1 lemon, thinly sliced
- Fresh dill sprigs (optional)
- Salt and pepper to taste
- 1 tablespoon of fresh lemon juice
- 1 teaspoon of honey or maple syrup (optional for a touch of sweetness)
- 1 teaspoon of Dijon mustard
Step-by-Step Instructions
Preheat Your Oven:
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Prepare the Salmon:
Place the salmon fillet skin-side down on the prepared baking sheet. If your fillet is particularly thick, consider cutting it into smaller, more manageable portions.
3. Season the Salmon:
Drizzle the olive oil over the salmon, ensuring it is evenly coated. Next, spread the minced garlic over the top of the fish. Season with salt and pepper to taste.
4. Add Lemon and Dill:
Arrange the thin lemon slices on top of the salmon. If you enjoy the fresh, slightly sweet flavor of dill, place a few sprigs around the fish. This will not only add flavor but also make the dish look more appealing.
5. Make the Glaze:
In a small bowl, combine the fresh lemon juice, honey or maple syrup, and Dijon mustard. Whisk until well blended. This glaze will add a lovely tangy-sweet flavor to your salmon.
6. Apply the Glaze:
Using a brush or spoon, spread the glaze evenly over the top of the salmon fillet.
7. Bake the Salmon:
Place the baking sheet in the preheated oven. Bake for 15-20 minutes, depending on the thickness of your fillet. The salmon is done when it flakes easily with a fork and has an internal temperature of 145°F (63°C).
8. Serve and Enjoy:
Once baked, remove the salmon from the oven and let it rest for a few minutes. This allows the juices to redistribute, ensuring every bite is moist and flavourful. Serve the salmon with your favourite side dishes and enjoy!
Perfect Pairings
Baked salmon pairs wonderfully with a variety of side dishes. Here are a few ideas to complement your meal:
1. Roasted Vegetables:
Roasted vegetables such as asparagus, Brussels sprouts, or a medley of bell peppers and zucchini make a colourful and nutritious addition to your plate.
2. Quinoa or Brown Rice:
These grains provide a hearty base that can soak up the delicious juices from the salmon.
3. Mixed Green Salad:
A fresh salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette can add a refreshing contrast to the richness of the salmon.
4. Mashed Potatoes:
For a comforting side, creamy mashed potatoes can be a great choice.
Tips for Success
1. Choose Quality Wild Caught Salmon:
The quality of your salmon greatly affects the final dish. Wild-caught salmon is generally considered superior in flavour and nutritional value compared to farmed salmon.
2. Don’t Overcook:
Overcooked salmon can become dry and lose its delicate flavour. Keep an eye on the baking time and check for doneness around the 15-minute mark.
3. Customize Your Flavours:
Feel free to experiment with different herbs and spices. For example, adding a sprinkle of paprika or cumin can give your salmon a different flavor profile.
4. Use Fresh Ingredients:
Fresh garlic, lemon, and herbs make a significant difference in the overall taste of the dish.
Health Benefits of Salmon
In addition to being delicious, salmon offers numerous health benefits:
1. Heart Health:
The omega-3 fatty acids in salmon help reduce inflammation and lower blood pressure, which can reduce the risk of heart disease.
2. Brain Function:
Omega-3s are also crucial for brain health, potentially improving cognitive function and reducing the risk of neurodegenerative diseases.
3. Bone Health:
Salmon is a good source of vitamin D and calcium, both of which are important for maintaining strong bones.
4. Skin Health:
The healthy fats in salmon can improve skin elasticity and hydration, promoting a more youthful appearance.
Baked salmon is a versatile and nutritious dish that can be prepared with minimal effort. By following this simple recipe, you can create a meal that is both delicious and healthy, perfect for any occasion. Whether you are cooking for your family, hosting a dinner party, or simply treating yourself to a gourmet meal, baked salmon is sure to be a hit. So, gather your ingredients, preheat your oven, and enjoy the delightful flavours of this wonderful fish. Happy cooking!
Shop Wild Caught Sockeye Salmon
