High Protein Baked Salmon
Nutrition Snapshot
I freaking love including salmon in my weekly meal prep for a solid source of protein, and my favorite way to cook salmon is by baking it in the oven.
Not only does sheet pan salmon mean there’s zero chance I can screw it up on the stovetop by getting the salmon skin stuck (no matter HOW hard I try to avoid it), but it also means I can make a whole bunch of it at once!
Is salmon high in protein?
It is! A 4-ounce serving of salmon has around ~20 grams of protein. Salmon is also rich in omega-3 fatty acids and B12.
Not to get all scientific on you, but all of those are beneficial for your heart and brain, and rumor has it that salmon can also help decrease inflammation and regulate the health of your central nervous system.
Is salmon good for weight loss?
It really is. Salmon can help promote weight loss like other high-protein foods by helping to regulate the hormones that control your appetite and make you feel fuller and for longer.
Are there different types of salmon?
There are many different kinds of salmon – but the four you’re most likely to see when you’re grocery shopping are pink salmon, king salmon, sockeye salmon, and Atlantic salmon.
Get more detailed information about the types of salmon in my original oven-baked salmon post I wrote over on Stress Baking!
Can you eat salmon every day?
You may want to, but you really shouldn’t. While it is a healthy choice of entree, it is also a fatty fish that could lead to weight gain and other issues if you end up eating too much of it.
It also contains mercury (we’re talking a small amount – 0.05 micrograms per gram of salmon), which can be harmful in large amounts.
Ingredients for baked salmon
- Salmon filets – I usually purchase 1-pound filets since I match batches for my weekly meal planning, but you can easily substitute four individual 4-ounce filets or five 3-ounce filets.
- Salt and pepper – To keep it simple, grab some kosher salt and ground pepper. If you want to get a little fancier, try Himalayan pink salt! Just remember that you’re adding pink salt to pinkish salmon flesh, so keep track of how much you’re adding so it doesn’t turn into a fishy salt lick.
- Olive oil – I recommend using extra virgin olive oil (EVOO) as it contains no cholesterol or sodium. It’s widely considered to be one of the heart-healthy fats.
- Italian seasoning – A batch of homemade Italian seasoning is a super versatile spice blend to keep on hand, but don’t fear – you can certainly use storebought as well. But if you don’t, that post has a breakdown of all the ingredients so you can! You could also omit the Italian seasoning altogether and use other spice blends or herbs for different flavors.
- Lemon – We’ve always got fresh lemons in the house because we use them frequently and for so many different things! Grab a whole lemon to use in this recipe for the juice, the slices, and maybe even the zest.
Nutrition Disclaimer: Feel free to use different ingredients to suit your own dietary needs, but note it could change the flavor and vary from the nutritional calculations in the recipe card on this post!
How to cook salmon in the oven
Step 1: Place salmon filet(s) in the center of the prepared baking sheet, skin side down. Season generously with salt and pepper.
Step 2: Slice your lemon in half, juicing one half into a small bowl. Slice the other half into thin slices – these will be placed on top of the salmon while it bakes. In the small bowl with the lemon juice, add olive oil and Italian seasoning and whisk to combine. Use a basting brush to coat the salmon filter with the olive oil mixture. Top the filet(s) with thin slices of lemon.
Step 3: Top the filet(s) with thin slices of lemon.
Step 4: Bake for 15 minutes at 450°F, or until the salmon is cooked through (use a meat thermometer to check that the internal temperature is at least 120°F in the thickest part of the salmon), opaque and flaky when pulled apart with a fork.
How do I know when salmon is done baking?
You’ll know that the salmon is cooked through and done baking when it meets the following criteria:
- Temperature: The internal temperature is 120°F in the thickest part of the salmon filet. It will coast up a few degrees to 125°F while it rests. I recommend using an instant-read ThermoWorks Thermapen for best results – it is highly accurate!
- Appearance: It should be pink and opaque. If you’d like it to be a little crispier, you can broil it for a few minutes as well, and that will darken the top a bit more.
- Texture: It should easily flake apart when a fork is inserted to pull off a bite.
How to store leftover salmon
Store leftover salmon in an airtight container in the fridge for up to 4 days.
4 tips for reheating leftover salmon
Keep in mind that you don’t have to reheat your salmon – it’s delicious cold on a salad, in a lettuce wrap, and in many other ways!
But if you do want to reheat your salmon, here’s how to do it for the best results:
- Do not go near that microwave! Your entire house will smell fishy and it will dry the salmon out.
- Bake it again. You could reheat your salmon in the oven at 275°F for 10-15 minutes, or on the stovetop in a nonstick pan over low heat until warmed through.
- Grab another lemon or some EVOO. The salmon is bound to lose some of its moisture over time, but adding lemon juice or oil will help replenish some of the moisture. And you can’t go wrong adding a little more flavor with it, too.
- Tenting it with aluminum foil. Not, like, in general – tent the foil over the salmon when it’s in the oven to prevent it from drying out or burning before it’s warmed through in the middle.
What to pair salmon with
I mean honestly, what can’t you pair salmon with? It’s just so good! But here are some ideas for you:
- Top a hearty salad with flaked salmon
- Serve salmon filets with healthy sides like steamed or baked broccoli, green beans, or asparagus
- Plate salmon on a bed of cilantro lime brown rice
- Serve up an absolutely gorgeous dinner by pairing salmon with red cabbage and bell peppers (just swap the brats for salmon!)
FAQs
Absolutely. Salmon is high in protein, and also rich in omega-3 fatty acids and B12. It’s well documented that those are beneficial for your heart and brain, and it’s said that salmon can also help decrease inflammation and help regulate the health of your central nervous system.
A 4-ounce serving of salmon has around ~20 grams of protein.
There are around ~230 calories in a 4-ounce filet of salmon.
It really is. Salmon can help promote weight loss like other high-protein foods by helping to regulate the hormones that control your appetite and make you feel fuller and for longer.
Store leftover salmon in an airtight container in the fridge for up to 4 days.
High Protein Baked Salmon
Recommended Equipment
- Baking sheets
- Parchment paper
- Thermometer (Thermapen)
Ingredients
- 16 ounce salmon filet, can substitute individual 4 ounce filets
- ½ teaspoon Coarse salt, or to taste
- ¼ teaspoon ground black pepper, or to taste
- 2 tablespoons olive oil
- 1 tablespoon Italian seasoning
- 1 lemon
Instructions
- Preheat oven to 450°F, and prepare a rimmed baking sheet with parchment paper aluminum foil.
- Place salmon filet(s) in the center of the prepared baking sheet, skin side down. Season generously with salt and pepper.16 ounce salmon filet | 1/2 teaspoon Coarse salt | 1/4 teaspoon ground black pepper
- Slice your lemon in half, juicing one half into a small bowl. Slice the other half into thin slices – these will be placed on top of the salmon while it bakes.1 lemon
- In the small bowl with the lemon juice, add olive oil and Italian seasoning and whisk to combine.2 tablespoons olive oil | 1 tablespoon Italian seasoning
- Use a basting brush to coat the salmon filter with the olive oil mixture. Top the filet(s) with the thin slices of lemon.
- Bake for 15 minutes, or until the salmon is cooked through (use a meat thermometer to check that the internal temperature is at least 120°F in the thickest part of the salmon), opaque and flaky when pulled apart with a fork.
- Transfer to plates and serve immediately. Enjoy!
Video
Notes
- Anything but the microwave! I’m serious. Don’t do it. Not only will you be “that guy” that reheated fish in the microwave and left the whole place smelling fishy, but it actually dries the salmon out.
- Turn to the oven or stovetop. To reheat your baked salmon, you can either reheat it in the oven at 275°F for 10-15 minutes, or in a pan on the stovetop over low heat until it’s warmed through.
- Add a squeeze of lemon or a drizzle of olive oil. The leftover salmon is bound to lose some of its moisture, but adding lemon juice or oil can help replenish a little of that moisture (and add a little flavor).
- Cover it. Tenting aluminum foil over the salmon while reheating it in the oven will help ensure that it doesn’t dry out or burn before the center is thoroughly warmed through.
Nutrition
Nutrition Disclaimer
The provided nutrition information is generated by an automatic API and does not take variations across specific brands into account. This information is provided as a general guideline and should not be treated as official calculations. Learn more here.
This recipe was originally published on Stress Baking and appears in syndication on High Protein Kitchen with post content relevant to the HPK audience.
