How to Bake Salmon

Given the significant rise in heart disease and chronic inflammation, it is no wonder salmon has begun to enjoy some much deserved popularity. More and more people are looking to know how to bake salmon because of its health benefits. The omega 3 fatty acids found in salmon have been proven to help fight heart disease, arthritis and many other physical ailments. While health concerns are not the only reason for salmon’s widespread popularity, it is an important factor to consider.

If you have the option to purchase wild caught salmon, do so as the feed given to farm raised salmon is often corn based. This has the potential to shift the omega 3 fatty acid content and increase omega 6 fatty acids, which are not as beneficial.

Salmon has a firm texture and the flesh is naturally pink and oily, with a fairly strong flavor. Therefore, it is important to think about the other ingredients that you are using in any salmon dish and how they will mix with the salmon’s oily flavor.

When selecting salmon filets, freshness is key. Ask your local fishmonger or seafood section attendant when it was delivered. Also, don’t be fooled by a pleasingly pink color as dye is often added to mask the visual effects of aging. The flesh should be soft and springy to the touch and the odor should be fairly pleasant. If it has a strong, sickly fishy aroma, this is a strong indicator that the fish is past its prime.

Baked Salmon Recipes

Salmon can be prepared in a variety of ways including grilling, blackening, poaching, steaming and baking. While these are all great options, baking salmon is an especially tasty route to go. The following are a couple of baked salmon recipes we hope you will enjoy.

Baked Salmon with Garlic and Rice Pilaf

Serves 2

For this recipe you will need:

Step 1

Pre-heat the oven to 375 degrees

Step 2

Tear two sheets of aluminum foil big enough to hold the salmon filets and other ingredients.

Step 3

Grease the aluminum foil and place the one salmon filet on each sheet. Sprinkle with salt and pepper. Rub the spices into the flesh of the salmon with your hands.

Step 4

How to Bake Salmon

How to Bake Salmon

Cover the salmon filets with chunks of butter and evenly top the filets with garlic slices and lemon rounds.

Step 5

Wrap the salmon in the aluminum foil, forming 2 individual packets. Place the salmon packets in a glass baking dish and bake them for 35 to 40 minutes, or until the fish flakes easily to the touch. While the salmon is baking, prepare the boxed rice pilaf.

Step 6

When the salmon is done, take it out of the oven and discard the aluminum and other ingredients. Transfer the fish to a serving plate and serve with the rice pilaf.

For those wishing to make an even healthier version of the above mentioned dish, you can substitute a low fat, non-hydrogenated margarine or olive oil for the butter. Instead of placing butter chunks into the salmon packets, simply drizzle a little olive oil on them. The heart healthy fats found in olive oil pair nicely with the omega 3 fatty acids found in the salmon filets. Furthermore, feel free to experiment with herbs and spices. Adding fresh basil leaves to the packets produces nice results, as does adding a spritz of lime juice along with the lemon rounds. For those watching their carbohydrate intake, a nice green salad could be substituted for the rice pilaf, or perhaps some seasonal vegetables. Roasted tomatoes stuffed with low-fat cottage cheese would also make a suitable side dish.

Another option for quickly cooking salmon is as follows.

Blackened Salmon

Serves 1

For this recipe you will need:

Step 1

Pour the vegetable oil in a frying pan and set the burner to high heat.

Step 2

Pour the seafood blackening spice into a large shallow dish  and roll the salmon filet in it until it is evenly coated. Press the spice crust into the salmon flesh with your hand.

Step 3

Cook the salmon filet for approximately 2 to 3 minutes on each side or until the filet flakes easily.

Step 4

Remove the salmon from the pan and place on a serving dish. Enjoy with a side dish of your choice.

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