A tender oven-roasted fillet of wild salmon infused with fresh herbs, garlic, and lemon. Rich in omega-3 fatty acids and ready in under 30 minutes, this dish nourishes heart, brain, and cellular health—without refined oils or additives.
Preparation Time
- Prep time: 10 minutes
- Cook time: 15–18 minutes
- Total time: 25–28 minutes
- Servings: 2 portions
Ingredients
- 2 salmon fillets (100–120 g each), preferably wild-caught
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
- 2 garlic cloves, finely minced
- 1 tablespoon fresh herbs (dill, parsley, thyme, or a mix)
- Sea salt and freshly ground black pepper to taste
- Optional: lemon slices and extra herbs for garnish
Instructions
- Preheat oven to 200 °C (400 °F). Line a baking tray with parchment paper.
- Pat salmon dry and place skin-side down on the tray.
- In a small bowl, mix olive oil, lemon juice, zest, garlic, herbs, salt, and pepper.
- Spoon the mixture evenly over the salmon fillets.
- Bake for 15–18 minutes, or until the fish flakes easily with a fork.
- Garnish with lemon slices and herbs. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 280 kcal |
| Protein | 25 g |
| Fat | 18 g |
| Carbohydrates | 1 g |
| Omega-3 (EPA+DHA) | ~1.5 g |
| Sodium | ~160 mg |
| Cholesterol | ~60 mg |
Health Benefits
Cardiovascular and cognitive support
Salmon is one of the best dietary sources of long-chain omega-3 fatty acids (EPA and DHA), which reduce inflammation and support brain function and vascular health.
Reference: Mozaffarian D & Wu JH. (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
Antioxidant and detoxification support
Lemon and herbs like parsley and dill provide vitamin C, flavonoids, and polyphenols, which enhance liver enzyme activity and protect against oxidative stress.
Study: Nimrouzi M et al. (2015). Medicinal uses of lemon in traditional and modern medicine. Integrative Medicine Research.
Immune and metabolic health
Garlic contains allicin, known for its antimicrobial and anti-inflammatory properties, and may help modulate blood pressure and lipid levels.
Source: Bayan L et al. (2014). Garlic and its therapeutic effects. Avicenna Journal of Phytomedicine.
Cooking Tips
- Do not overcook: Remove from oven when the thickest part just begins to flake to preserve texture and omega-3s.
- Use a thermometer: Internal temperature should reach 50–52 °C (125 °F) for medium.
- No fresh herbs? Use 1/2 teaspoon of dried herbs per fillet.
- Pair with: Roasted vegetables, quinoa, or steamed greens for a complete whole-food plate.
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