Salmon is a popular choice for health-conscious people. It is available farmed or wild. Wild salmon is best because it has less saturated fat compared with farmed salmon. Salmon is high in protein and Omega 3 essential fatty acids, which are crucial for brain and eye health.
Baking this oily fish is a much healthier option than frying, plus, by baking it wrapped in foil, the flesh remains succulent and moist. Another benefit of baked salmon is that it is quick to make. You can have a healthy and tasty meal on the table in just 20 minutes. Also, there are endless flavor combinations to experiment with.
Here are our top three easy baked salmon recipes for fast and healthy mid-week feasts. Each recipe serves four people.
Pairing salmon with lemon and dill is a classic combination that lets the flavor of the salmon shine.
Preheat the oven to 390°F (200°C). Take four sheets of foil large enough to each wrap a salmon fillet. Brush the inside surface with some olive oil. Slice each lemon in half width-wise and slice one half of each lemon into rounds. Lay the rounds on the foil and then lay the salmon fillets on top, you are going to make four identical parcels. Squeeze the juice from the remaining lemon halves onto the salmon, season with salt and pepper, and scatter the chopped dill evenly over the fillets. Wrap the salmon tightly so that no liquid can escape. Place the parcels on a baking tray and bake for 20 minutes or until the fish is cooked and flakes easily with a fork. Serve with steamed new potatoes and fine green beans or asparagus.
Asian inspired ingredients create a decadent dish that's great for entertaining friends or a romantic dinner for two.
Preheat the oven to 390°F (200°C). Place all the sauce ingredients except the cornstarch in a small pan and bring to the boil. Reduce the heat and simmer for 1 minute while you mix the cornstarch with the 2 tbsp water. Add this to the pan and simmer for another 2 minutes until the sauce has thickened.
Lightly oil a baking dish large enough to fit the salmon fillets and place them in, skin side down. Pour the sauce over the salmon and cover the dish with foil. Bake for 10 minutes, then remove the foil and bake for a further 10 minutes so that the sauce becomes sticky. Serve the teriyaki salmon fillets garnished with sliced green onion and sesame seeds, with steamed jasmine rice and broccoli.
This recipe is a gourmet treat. The fragrant crunchy topping creates an exciting contrast with the soft tender salmon.
Preheat the oven to 390°F (200°C). In a small bowl, mix all of the crust ingredients. Place the salmon fillets skin-side down in an oiled baking dish and brush with a little runny honey to help the crust stick. Divide the crust mixture into four and press into the salmon fillets, evenly coating them. Cover with foil and bake for 10 minutes, then remove the foil and bake for another 10 minutes to crisp up the crust. Serve with a fresh green salad for a light summer supper, or mashed potatoes and wilted spinach for a heartier meal.
Photo by David B Townsend on Unsplash
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