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Main Dishes

Lemon-Garlic Baked Salmon

TIME

35 min

DIFFICULTY

Easy

SERVINGS

4

CALORIES

425 kcal

CARBS

3 g

PROTEIN

35 g

FAT

30 g

Z Lemon-Garlic Baked Salmon

About this recipe

Lemon, garlic, olive oil, and herbs are familiar companions to fish in Mediterranean cooking. This modern, Mediterranean-inspired preparation coats individual salmon fillets in a simple lemon-garlic mixture before baking, letting the fish’s rich flavor remain the focus.

WHY YOU’LL LOVE IT

Fresh lemon and garlic balance the salmon’s rich flavor. Individual fillets cook quickly without flipping or pan-frying. A short ingredient list creates a flavorful main dish with little preparation.

Ingredients

Makes: 4 servings, with one salmon fillet and one-quarter of the lemon-garlic sauce per serving.

  • 4 skinless, boneless Atlantic salmon fillets, about 6 oz each (170 g each; 680 g total raw weight), approximately 1 inch (2.5 cm) thick
  • 2 tbsp extra-virgin olive oil (30 ml / approximately 27 g), divided
  • ¼ cup fresh lemon juice (60 ml)
  • 1 tsp finely grated lemon zest (2 g), yellow part only
  • 4 garlic cloves (12 g), finely minced
  • 1 tsp dried oregano (1 g)
  • ½ tsp fine salt (3 g)
  • ¼ tsp freshly ground black pepper (0.5 g)
  • 2 tbsp finely chopped fresh parsley (8 g)

Nutrition note: Estimates assume farmed Atlantic salmon, weighed raw without skin, and include all the oil and sauce. Side dishes are not included.

Preparation

Time: Allow approximately 35 minutes total: about 10 minutes of active preparation, 15–20 minutes of baking, and a brief rest. Preheat the oven while preparing the ingredients. No marinating is required.

  1. Preheat the oven to 400°F (200°C), with a rack in the center. Use 1 tsp of the olive oil (5 ml) to lightly grease a baking dish large enough to hold the four fillets in one layer without crowding.
  2. Pat the salmon dry with paper towels. Check for pin bones and remove any with clean fish tweezers. Place the fillets in the prepared dish with a little space between them.
  3. In a small bowl, whisk together the remaining 1 tbsp plus 2 tsp olive oil (25 ml), lemon juice, lemon zest, garlic, oregano, salt, and pepper.
  4. Spoon the entire mixture evenly over the four fillets. Spread the garlic across their surfaces so it does not collect in large clumps. Transfer immediately to the oven.
  5. Bake uncovered for approximately 15–20 minutes, checking from 15 minutes onward. The salmon is ready when the thickest part of each fillet reaches 145°F (63°C). The flesh should separate easily into flakes. Continue baking individual fillets as needed; thicker pieces may take longer.
  6. Remove from the oven and let stand for 2–3 minutes. Sprinkle the parsley evenly over the fillets.
  7. Serve one fillet per person. Spoon the cooked pan juices over the salmon, dividing them equally among the four portions.

Tips

  • Choose fillets of similar thickness so they cook at a similar rate. Thickness matters more than weight when estimating baking time.
  • If using frozen salmon, thaw completely in the refrigerator and pat dry before preparing.
  • Grate the lemon zest before squeezing the juice, avoiding the bitter white pith.
  • Add the lemon-garlic mixture just before baking rather than leaving the fish to marinate.
  • Insert an instant-read thermometer sideways into the thickest part of each fillet, keeping the probe away from the baking dish.
  • The finished salmon should be moist and flaky. A deeply browned crust is not the goal of this preparation.
  • All the measured parsley and pan juices are part of the recipe. No additional oil or garnish is needed.

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