Oven-Baked Salmon Fillets
Salmon fillets roasted at 450F with oil, salt and pepper - 182 calories and 25.9 g protein per portion.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Salmon, oil, salt, pepper and a hot oven. One 4 oz portion is 182 calories and 25.9 g protein, which makes it the least complicated main you can put in front of guests and still have it read as a proper dinner.
450°F is not a typo. High heat for 10 to 15 minutes sets the outside before the inside dries, and the fish is done when it turns opaque and flakes under a fork – 145°F in the middle of the thickest piece if you use a thermometer.
It frees the day: the fillets need five minutes of prep and fifteen in the oven, so they go in while the sides finish. Buy one long side of salmon, cut it into even pieces so they cook at the same rate, and serve it skin side down.
Ingredients
- Salmon (Raw)4 oz salmon fillet, skin on (116 g)
- Soybean Oil3/4 teaspoon (3.5 g)
- Salt and black peppera pinch of each
- Cut the fillet into pieces of similar thickness so they all reach 145°F at the same moment.
- You can bake it from frozen: cover the pan tightly, bake 15 minutes, then uncover, oil, season and give it 10 to 12 minutes more.
- Refrigerate leftovers within 2 hours and eat cooked fish within 3 days; it is good cold, flaked into a salad.
- Contains: fish (salmon).
- Naturally gluten-free and dairy-free as written; the same method and timing work for trout or arctic char.
Method
- Wash your hands and all surfaces before you start.
- Preheat the oven to 450°F and line a baking pan with foil.
- Cut the salmon into pieces of similar size and place them skin side down on the pan.
- Drizzle the flesh with oil and sprinkle on the salt and pepper.
- Bake 10 to 15 minutes, depending on the thickness of the pieces.
- Check that the fish is opaque and flakes with a fork, or 145°F in the middle of a piece.
- Serve skin side down and refrigerate leftovers within 2 hours.
Similar recipes
VegetablesGlazed Carrots and Cranberries
168 kcal · P 1.7 g · C 34.1 g · F 3.6 g
PotatoesSweet Potato and Apple Bake
251 kcal · P 2.5 g · C 42 g · F 8.5 g
Fruit & NutsOrange Cream Punch
142 kcal · P 7.5 g · C 23.8 g · F 1.9 g
PotatoesRoasted Root Vegetables
271 kcal · P 4.1 g · C 28.9 g · F 15 g
VegetablesRoasted Cauliflower Steaks
53 kcal · P 1.8 g · C 5.4 g · F 2.6 g
Grains & PastaLeek and Mushroom Orzo
148 kcal · P 5.3 g · C 22.7 g · F 4 g