Weekly Recipe: Fresh Baked Salmon

By Rachel Jambois, RD LD, OAM Nutrition Specialist

Nutrition highlights:

Salmon is a fantastic, lean source of protein typically containing 29 grams of protein per 4 ounce serving. It is also a wonderful source of essential omega-3 fatty acids, which are an important type of fat that must be consumed through the diet. Intake of these types of fatty acids can help reduce inflammation and reduce blood pressure! The beneficial fat in salmon has also been suggested to help protect brain health.

 

Fresh Baked Salmon

Makes 4 servings

Ingredients

  • 1 Wild Alaskan salmon fillet (about 1.5-2 lbs.)
  • 1 tsp lemon zest
  • 2 whole lemons, sliced into 1/4” rounds
  • ½ tsp salt
  • ¼ tsp black pepper
  • 3 Tbs olive oil
  • 1 Tbs honey
  • 2 cloves of garlic, minced
  • 1 tsp thyme
  • Olive oil or avocado oil cooking spray

Directions

  1. Preheat oven to 375°. Place a large rectangle of aluminum foil on the baking sheet, spraying the foil lightly with cooking spray and set aside.
  2. Take one of the lemons and reserve 1 tsp of zest from the skin, then slice the two lemons into thin slices. Take half of the slices and place in center of the prepared aluminum foil, laying the salmon filet (skin side down) on top of the lemons. Save the other half of the lemon slices for later.
  3. Drizzle the olive oil and honey over the salmon, then sprinkle with the lemon zest, salt, pepper, garlic, and thyme. Take the other half of the lemon slices and arrange them on top of the salmon fillet.
  4. Fold up the edges of the foil to make a pouch, ensuring the edges are sealed. Bake in the oven for 15-20 minutes or until the internal temperature reads 145°.

 

Nutrition Info

For 1 Serving (6 oz of salmon): 430 calories, 24 g fat, 3.5 g saturated fat, 390 mg sodium, 8 g carbohydrates (4 g added sugars), 1 g fiber, 44 g protein.

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