I’ve always LOVED salmon. I used to order it a lot when I went out to eat at restaurants. Knowing it was better to make it myself at home, for some reason, I found it intimidating. I wasn’t sure how long to bake salmon, or what kind of seasonings would go well with it.
Thankfully, once I pushed past my initial fear, I discovered that salmon is actually one of the easiest meals you can possibly make — and there are several healthy salmon recipes. Salmon is one of my go-to-lunches because it’s filling, packed with healthy Omega 3s and super easy to make.
There’s always a fear of drying fish out because of how flaky and thin it can be. Salmon is packed full of healthy fats that help keep it moist. Cooking it for the right amount of time and with a few tricks, you can have delicious satisfying salmon at home (like I do!) in under 25 minutes.
All flavor and health benefits, without any mystery sauces or creamy dressing to cancel out all the fat-burning power of salmon. I’m excited to share my salmon baking tips with you!
In this post I’ll go over:
- How salmon boosts your health and shrinks your waistline
- Why you need to prioritize Omega 3s in your meals
- How Omega 3s target belly fat
- What to look for in choosing the best, freshest salmon
- How long to cook salmon (guidelines for cooking every half-inch of thickness)
- 2 incredibly fast (and yummy!) salmon recipes for the oven
Health Benefits of Eating Salmon
Salmon is a best-loved superfood. Maybe the most famous characteristic of salmon is its high levels of Omega 3 fatty acids, which are excellent for heart health. It also has high levels of potassium, which lowers blood pressure and takes the strain off of your heart, too. (1)
Omega 3s are “essential” nutrients, this means your body can’t make it, you have to get it from the food you eat. Salmon is also highly anti-inflammatory for the whole body. It’s known for reducing cancer risk and improving arterial cell lining. (1)
Why an anti-inflammatory diet is BEST for health, longevity, weight loss + disease prevention 21 anti-inflammatory foods to free you of achiness and extra weight + eliminate disease Crock Pot Chili Recipe Packed With Anti-inflammatory Ingredients Healthy Omega 3 fats are a type of powerhouse belly fat burning food. These healthy fats nourish your cells and keep your energy levels on a slow burn. This helps your body’s fat-burning engines to focus on layers of excess fat (around the midsection in particular) that can be eliminated. Salmon is also an easy-to-digest source of protein to help you feel satisfied and full. This empowers the body to lose weight the healthy way by signaling that it’s safe, and has enough sustenance to live off of. With the safety net of lean, nutritious protein, your body can shed extra pounds and you won’t suffer through hangry afternoons. Eating enough healthy protein also keeps me productive. I can focus my energy on whatever project I’m tackling, rather than battling with a growling tummy and guilty feelings after binging on a bag of chips. Before we jump into cooking salmon, let’s talk briefly about the differences between wild caught vs. farmed salmon. Generally speaking, wild caught salmon is more nutritious because it has a more varied diet. Wild also tends to be lower in saturated fat. Sometimes (because of the fortified fish feed) farmed salmon can have high levels of Omega 3s. (2) Wild salmon tends to be lower in contaminants because it’s not swimming in a contained pool. The sustainability of salmon depends on the particular fish. You can ask your fishmonger, and look for sustainability verification on the packaging. So overall, fresh and wild caught is preferable. But if you can only find farmed or frozen salmon where you are, you will still get lots of nutrition and health benefits from these options. Even canned salmon is a cheaper alternative and it still has the healthy fats that make it so desirable. Salmon is naturally a lower mercury fish, too. So it’s ideal for a healthy meal many times in one week and even for pregnant or breastfeeding moms. Here are some tips for picking fresh, quality salmon. A good guideline is to cook salmon for 4 to 6 minutes for every half-inch of thickness at 400-425 degrees F. Most fillets are about 1 inch thick in the center. You’ll know it’s cooked all the way through when it flakes with a fork and the flesh in the center looks opaque. (4) As a rule-of-thumb, I spray a baking tray with cooking spray and bake my salmon on it in the oven at 400 F (200 C) for 25 minutes, skin side up so that it doesn’t stick. Salmon has so much natural flavor and healthy fat, that you don’t need much. You can use olive oil, salt, pepper, and different spices to mix it up. Maybe squeeze some lemon or lime over the top, and you’re all set! Here are a couple of healthy salmon recipes with my go-to methods for cooking salmon that’s fast and flavorful. This Perfectly Baked Salmon from Sweet Phi takes just 5 minutes to prepare and 20 minutes of hands-off cooking time. She recommends getting about 4-6 oz (113-170 grams) of salmon per person. Lining the baking sheet with aluminum foil or parchment paper makes cleanup easy, too. You just have to do a quick wash down and you’re free to go read a book before bed instead of scrubbing in the kitchen for another 15 minutes. For even juicier salmon, I recommend wrapping the fish in foil or parchment paper like a taco and pinching the edges shut. This keeps the moisture and flavor in even better. 7 Easy Low Carb Crock Pot Recipes (Healthy & High Protein) Hire Francois: He’ll make you an easy crock pot lentil soup in 15 min! Crock pot chicken tikka masala + 6 other MUST-TRY healthy crock pot meals If you want a salmon recipe that’s so quick, you can’t even leave the kitchen, try broiling it like in this All Recipes Lemon Pepper Salmon Recipe. All you have to do is turn the oven to broil, and place seasoned fish on a sheet pan or untreated cedar plank soaked in water. Slide it onto the top rack of the oven under the broiler — about 3 inches from the heat source. Check the fish after 3 minutes. If it’s done on the outside but you like it slightly more well done in the center, turn the broiler off and let the salmon sit in the oven for a few more minutes. Here’s the full recipe! You can substitute butter for olive oil or use coconut oil to make it even healthier. What’s your favorite way to cook salmon? What are your favorite salmon side dishes and what spices do you like on it best? Let me know in the comments!
How to Choose Salmon
What fresh salmon looks like
Fresh salmon fillets
A whole fresh salmon
How to make salmon in the oven
2 Tasty Healthy Salmon Recipes
Easy Baked Salmon
Easy Baked Salmon
Ingredients
Instructions
Even Quicker Broiled Salmon (Ready in 3 minutes!)
Lemon-pepper salmon
Ingredients
Instructions
Notes
Nagina, I first heard you on Million Pound Mission podcast with Adam. I’m lucky enough to live here in Bloomington and work out at NGPT, Adam’s studio. With his program, I’ve lost 30lbs since Dec, 2017 and have kept it off. I’ve really appreciated all your knowledge over the last few months. Love cinnamon and ginger in my daily coffee or tea. Your blog on salmon is right on for me – now I’ll bravely cook it more often. Thank you for ALL you do for others to live calmer and healthier lives. Warmest regards????