Description
This Healthy and Tasty Salmon recipe is a quick, flavorful, and nutritious dish perfect for any meal. Featuring tender salmon fillets seasoned with herbs, garlic, and lemon, this dish is packed with omega-3 fatty acids and high-quality protein. Whether baked, grilled, or pan-seared, this salmon recipe delivers a rich, buttery flavor while staying light and healthy. Serve it with roasted vegetables, quinoa, or a fresh salad for a wholesome meal.
Ingredients
Scale
- 4 salmon fillets (about 6 oz each)
- 2 tbsp olive oil (or avocado oil)
- 2 tbsp lemon juice (freshly squeezed)
- 2 cloves garlic, minced
- 1 tsp Dijon mustard (optional, for extra flavor)
- 1 tsp honey or maple syrup (optional, for a hint of sweetness)
- 1 tsp dried oregano or thyme
- ½ tsp paprika (smoked or regular)
- ½ tsp salt (adjust to taste)
- ½ tsp black pepper
- ½ tsp red pepper flakes (optional, for spice)
- 1 tbsp fresh parsley or dill (chopped, for garnish)
- Lemon slices (for serving)
Instructions
Prepping the Salmon
- Pat the salmon fillets dry with paper towels. This helps the seasonings stick better and creates a nice sear when cooking.
2. Making the Marinade
- In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, honey (if using), oregano, paprika, salt, and black pepper.
- Brush or rub the mixture evenly over both sides of the salmon fillets. Let it marinate for at least 10 minutes (or up to 30 minutes for extra flavor).
3. Cooking the Salmon
Oven-Baked Method:
- Preheat the oven to 400°F (200°C).
- Place salmon fillets on a lined baking sheet. Bake for 12–15 minutes, or until the salmon easily flakes with a fork.
Pan-Seared Method:
- Heat a non-stick skillet over medium-high heat with a bit of olive oil.
- Sear salmon skin-side down first for about 4 minutes, then flip and cook for another 3–4 minutes until golden brown and cooked through.
Grilled Method:
- Preheat the grill to medium heat (375°F/190°C).
- Place the salmon on a greased grill, skin-side down. Grill for 5–6 minutes per side, or until the internal temperature reaches 145°F (63°C).
4. Serving the Dish
- Garnish with fresh parsley or dill and serve with lemon slices.
- Pair with roasted vegetables, quinoa, brown rice, or a fresh green salad.
Notes
- Cooking Time Tip: The exact cooking time will depend on the thickness of the fillets. Salmon is perfectly cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily.
- Marinade Variations: Swap lemon juice for lime or add a teaspoon of soy sauce for extra depth.
- Storage & Reheating: Leftover salmon can be stored in the fridge for up to 3 days. Reheat gently in a pan over low heat to avoid drying it out.
- Dairy-Free & Gluten-Free: This recipe is naturally dairy-free and gluten-free.
- Prep Time: 10 minutes
- Cook Time: 12–15 minutes
- Category: Main Course
- Method: Baking, Grilling, Pan-Searing
- Cuisine: Mediterranean, American
Nutrition
- Serving Size: 6 oz (170g)
- Calories: 320
- Sugar: 1g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 36g
- Cholesterol: 85mg