RecipeRoast Salmon

Nutrition Facts
Amount per Serving
  • Calories: 290
  • Protein: 37 g
  • Total Fat: 16 g
    • Unsaturated Fat:14 g
    • Saturated Fat: 2 g
  • Cholesterol: 110 mg
  • Total Carbohydrate: 0 g
  • Dietary Fiber: 0 g
  • Total Sugar: 0 g
    • Natural Sugar: 0 g
    • Added Sugar: 0 g
  • Sodium: 340 mg

Roast salmon—it’s one of my favorite meals to whip up because it’s simple yet nutrient-packed. The omega 3-rich swimmer requires fuss-free prep and quick cooking, so it’s ideal for weeknight dinners, but it’s elegant enough to serve as an entrée at a fancy dinner party. Here’s how I like to cook it in the oven; you can vary the herbs and seasonings depending upon your palate and crowd.

 

  • Prep time
  • Total Time
This recipe makes 4 servings
Ingredients:

1½ pounds wild salmon
• 1 tablespoon extra virgin olive oil
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper
 ¼ to ½ cup minced herbs (cilantro, dill, fresh thyme leaves or other herb of choice)

Preparation:

Preheat oven to 425˚ and position a rack to the top spot. Liberally mist a baking sheet with oil spray. Place salmon skin side down (if skin is intact) and roast in the oven on the top rack for about 10 to 15 minutes. Set oven to broil and finish under the broiler for a few minutes to crisp the tops, if you’d like them more well done. (A general rule: Cook for about 4 minutes per ½-inch thickness of salmon, or until the internal temperatures reaches 125˚ to 130˚ for medium. Add a few more minutes if you prefer it well done; subtract a few minutes if you want it medium rare.)

Alternatively, you can grill salmon. Make sure fish is at room temperature. Place salmon on a pre-heated indoor or outdoor grill, skin side down. Cook for 5 to 8 minutes, depending on the thickness. Use a wide spatula to carefully flip to the other side and cook for another 4 to 5 minutes, or until it reaches your preferred level of doneness. (Note: Salmon should release easily from the grill; if it doesn’t, wait another 1 minute or 2 before flipping.) Keep in mind most salmon filets take just about 12 minutes to cook through, so pay close attention to avoid overcooking.

Try my Miso-Glazed Salmon.