Easy Oven-Baked Salmon With Herbs

whole salmon filet with lemon and herbs
Ronnie Kaufman/Larry Hirshowitz/Blend Images/Getty Images

Nutrition Highlights (per serving)

Calories 236
Fat 8g
Carbs 1g
Protein 28g
View All
Total Time 50 min
Prep 5 min, Cook 45 min
Servings 3 (about 4 ounces salmon)

This oven-baking cooking technique for healthy salmon is something of a miracle—the fish bakes at a low heat right on the platter you will serve it on, resulting in a moist and flavorful fish with no pans to wash! You will know it is done when the fish flakes, but don't look for it to become a pale pink--—it doesn't change color as much because it keeps its moisture, which also means no more dried-out fish! You won't believe how good it is.

You can choose to remove the skin from the salmon, but it is not necessary unless you don't want the unsightly skin hanging around on your elegant buffet. If you do want your fish skinless, remove it after the fish is cooked—the meat easily lifts right off of the skin after it is done.

Ingredients

  • 4 tablespoons fresh herbs of your choice, chopped
  • 1/2 teaspoon salt (a bit more if kosher, or if fish is skinned)
  • 1/2 teaspoon black pepper
  • 1 teaspoon olive oil, if that (you just need a very thin film)
  • 1 pound salmon filet

Preparation

  1. Heat the oven to 200 F. 
  2. Mix the herb(s) with the salt and pepper in a small bowl. 
  3. Smear the oil on an oven-proof serving platter and put the fish on top, flesh-side down. Move the fillet around a little to coat the fish with a bit of oil (the seasoning will stick better). Then flip over and do the same. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin-side down and season the top.
  1. Bake for about 40 to 45 minutes, until the salmon flakes (but it will not turn light and opaque as you are used to). 

Cooking Tips and Serving Suggestions

Although salmon isn't known to be a bony fish, it is a good idea to run your hand over the filet and make sure there aren't a bunch of bones, especially if you are serving the fish to guests. If you do pick out the bones, it makes it easier if you drape the filet over something convex like a bowl—they stick right out when you position this fish this way.

Salmon goes nicely with many different herbs. Lemon thyme pairs beautifully with fish, as does regular thyme, dill, tarragon, cilantro, and parsley, just to name a few. And don't feel you have to measure exactly—you can use more herb than is called for here. This salmon is also delicious with a tablespoon or so of sesame seeds. 

Consider serving the salmon with a sort of homemade tartar sauce by mixing mayonnaise, lemon zest and juice, some of the same herb used on the fish, capers, and a very small amount of hot sauce.

Nutrition Facts
Servings: 3 (about 4 ounces salmon)
Amount per serving  
Calories 236
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 98mg 33%
Sodium 1000mg 43%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Total Sugars 0g  
Includes 0g Added Sugars 0%
Protein 28g  
Vitamin D 15mcg 75%
Calcium 29mg 2%
Iron 2mg 11%
Potassium 630mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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