Easy & Delicious Baked Salmon Recipe – Healthy & Flavorful Dinner

Baked salmon is not only a delicious but also a healthy dish that can be a real highlight of your table. Salmon, with its high content of omega-3 fatty acids, vitamins, and minerals, is one of the most popular and nutritious types of fish. Baked salmon is easy to prepare, and its tender flesh and rich flavor make it an excellent choice for dinner or a festive meal.

How to Choose Salmon for Baking

Before you prepare the baked salmon recipe, it’s important to choose the right fish. Salmon comes in different forms: fresh, frozen, fillet, or whole fish.

• Whole Salmon: When choosing a whole salmon, pay attention to its eyes—they should be clear and transparent. The skin should be shiny with no damage, and the fish should have a fresh, non-offensive smell.
• Salmon Fillets: Fillet is a more convenient option for baking as it easily divides into portions and doesn’t require extra cleaning. When choosing frozen fish, check the packaging for frostbite or loss of freshness. Also, look for fish with minimal additives or preservatives.

Ingredients for Baked Salmon

The recipe for baked salmon may vary according to your preferences, but there are several basic ingredients that are always present in this dish. Here’s what you’ll need:

• 4 salmon fillets (200g each)
• 2 tbsp olive oil
• 1 lemon
• 2 garlic cloves
• 1 tsp dried oregano or thyme
• A sprig of parsley for the marinade
• 1 tsp paprika
• Salt and pepper to taste
• Fresh herbs for garnish (parsley, dill)

Step-by-Step Recipe for Baked Salmon

1. Prepare the Fish
   1.1. Rinse the salmon fillets and pat them dry with a paper towel.
   
   1.2. Ensure there are no bones and remove them if necessary.
2. Marinade
   2.1. In a bowl, mix olive oil, lemon juice, minced garlic, oregano, paprika, parsley, salt, and pepper.
   
   2.2. Coat the salmon fillets with the marinade and let them sit for 10–15 minutes to absorb the flavors.
   
3. Baking
   3.1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
   3.2. Place the fillets on the tray and bake for 15–20 minutes, depending on the thickness of the fish.
   
4. Serving
   4.1. Serve the baked salmon with lemon wedges and fresh herbs.
   4.2. Pair with your choice of side dish, such as rice, potatoes, or vegetables.
   

Helpful Tips for Preparing Baked Salmon

1. Spice Selection
   To make your baked salmon not only tasty but aromatic, don’t hesitate to experiment with spices. In addition to oregano and paprika, turmeric, cumin, rosemary, garlic powder, and a mix of Italian herbs go great with the fish. You can also add a little mustard for extra zest.
2. Checking for Doneness
   Salmon is ready when its flesh becomes flaky and easily separates into layers. To check if it’s overcooked, gently pierce it in the thickest part with a fork. The flesh should be light and opaque. Keep in mind that salmon doesn’t need long baking—if overcooked, it will lose its tender texture.
3. Baking with Vegetables
   For an even healthier and more filling dish, bake the salmon with vegetables. Carrots, potatoes, broccoli, tomatoes, or zucchini all pair well with the fish and make for a complete meal.

Nutritional Value of Baked Salmon
Baked salmon is not only a delicious dish but also a very healthy one. Its high content of omega-3 fatty acids, vitamins, and minerals makes it an excellent choice for a nutritious diet. The recipe for baked salmon can vary depending on the added ingredients, but on its own, the fish is low in calories and rich in nutrients.

Factors Affecting the Caloric Content of Baked Salmon:

1. Salmon:
   Baked salmon is an excellent source of protein and healthy fats. Proteins help restore body tissues, and fats (especially omega-3 fatty acids) positively affect cardiovascular health.
2. Olive Oil:
   Olive oil, used in the baking process, adds healthy monounsaturated fats and increases the calorie content. The amount of oil used directly correlates with the calorie count of the dish.
3. Spices and Lemon:
   Ingredients like lemon, garlic, and spices such as oregano or paprika have minimal impact on the calorie content but contribute additional flavor and antioxidant properties.

How to Reduce the Caloric Content of Baked Salmon:

• Use less oil or substitute with a lighter vegetable oil.
• Serve baked salmon with low-calorie sides, such as vegetables.
• Trim excess fat from the fish before baking.

Health Benefits of Baked Salmon:

Baked salmon is not only tasty but also packed with health benefits.

• Omega-3 Fatty Acids:
  Salmon is an excellent source of omega-3 fatty acids, which help reduce cholesterol levels, improve heart and vascular health, and support brain function. These fatty acids have anti-inflammatory effects, helping reduce the risk of chronic diseases.
• Protein:
  The fish is rich in protein, which is vital for building and repairing body cells.
• Vitamins:
  B vitamins, along with vitamin D, found in salmon, help maintain normal metabolism, improve skin health, and strengthen the immune system.

Baked salmon is not only a healthy but also a simple dish to prepare. It can easily become a favorite in your menu. Try this recipe, add your favorite spices, and enjoy the taste and health benefits of fresh fish!