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–+ servings

Roast Salmon

Roast salmon is a dish I enjoy making over and over again for its simplicity and its nutrient-packed goodness.
Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

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

Instructions
 

  • 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 drizzle oil over salmon. Sprinkle salt, pepper and preferred seasonings over salmon.
  • Roast in the oven on the top rack for about 10 to 15 minutes.
    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.
    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.
    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, then using a wide spatula, 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.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 290Carbohydrates: 0gProtein: 37gTotal Fat: 16g— Unsaturated Fat: 14g— Saturated Fat: 2gCholesterol: 110mgSodium: 340mgPotassium: 618mgFiber: 0gTotal Sugar: 0g— Natural Sugar: 0g— Added Sugar: 0gCalcium: 13mgIron: 1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.