Nothing nearly compares to a 2-pound salmon fillet as the meal’s centerpiece. This gorgeous sheet pan dish is excellent for sharing. No reason to be afraid of cooking fish anymore because it’s so simple to make. However, it’s also so magnificent that you can serve it to any fish-loving dinner guests, which will be wonderful. You should attempt to include this kind of fish in your meal rotation at least once a week because it is a source of protein and heart-healthy omega-3 fatty acids.
One of the healthiest foods on the earth is salmon. This well-known fatty fish not only contains a ton of nutrients but may help lessen some risk factors for several disorders. Additionally, it is delectable, adaptable, and generally accessible. Salmon that has been marinated can be baked for 18 to 20 minutes at 350°F. When salmon is marinated for two to three hours, the cooking time is shortened, and the salmon doesn’t dry out.
Salmon Nutrition Facts
What is Salmon?
Salmon is a popular food species categorized as an oily fish with a high protein and omega-3 fatty acid content. It is also one of America’s most popular fish options, a soft, reddish, firm fish, partly due to its rich, buttery flavor. With farmed salmon having a lower concentration of environmental toxins and wild salmon having a higher content of omega-3 fatty acids, farmed and wild salmon differ only marginally in terms of food quality and safety in Norway, a significant producer of both farmed and wild salmon. And that is advantageous to your health.
There are several varieties of Pacific salmon available, including:
- King (Chinook)
These are found in the wild frequently. Another choice is Atlantic salmon. Since fishing for it is illegal in the United States, the ones you’ll see in supermarkets there are farm-raised.
The Latin term Salmo, which later became samoun in Middle English, is where the word salmon originates from any genera Salmo and Oncorhynchus fish. Salmon was a key component of the diets of many Native American tribes.
Early European Settlers’ Diets and the Salmon
Early European settlers rapidly became tired of a diet heavy in salmon, and many indentured enslaved people had a condition spelled out in their contracts limiting salmon dinners to only once a week.
Both the East and West coastlines of America had plenty of salmon. Salmon is particularly prevalent in the rivers of the Northwest, where it is referred to as “Alaskan turkey.” It is Lomi Lomi, a dish that is widely regarded in Hawaii.
Salmon was initially canned in New England and sent to California in 1840. The situation had changed by 1864 when California was providing the east with canned salmon. Since the Eastern waterways were overfished, all Atlantic salmon now comes from Canada or Europe.
Five of the eight salmon species in North American waters are in the Pacific. Over one billion pounds of commercial salmon are produced worldwide, with salmon farms making up about 70% of that total.
Smoked Salmon History
The most well-known variation of smoked salmon is called lox. Lox is a New York-born word that first appeared in English in 1941 and is derived from the Yiddish word laks. It was unheard of and is still uncommon among European Jews.
Lox is created preferably from Pacific salmon and is preserved in salt brine. Of course, tiny slices of lox on a bagel with cream cheese are a popular menu item.
The Concord Hotel in the Catskill Mountains of New York developed the recipe in 1939, and it has since become a favorite pickled lox dish.
How to Oven Bake Salmon?
Olive oil, garlic, and thyme are used to season this delectable salmon in the oven. It takes only 15 minutes in the oven to cook it precisely, making it soft and tasty.
- 4 (6 oz) salmon fillets skin on or skinless, about 1 inch thick
- Two tablespoons of olive oil
- One teaspoon Diamond Crystal kosher salt (or ½ teaspoon sea salt)
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- One lemon sliced and seeded
- Two tablespoons parsley for garnish
Preheat your oven to 425 degrees F. Position a rack in the middle of the oven.
Run your finger across the salmon fillets to check for bones. If your fish have bones in them, remove the bones with fish bone tweezers (I found mine on Amazon).
Using a pastry brush or clean hands, coat the salmon fillets with olive oil. Sprinkle them on both sides with kosher salt, black pepper, garlic powder, and thyme.
Arrange the salmon fillets on the baking dish, skin side down. You can line the baking dish with nonstick foil to minimize the risk of sticking. If using, arrange the lemon slices around the fish. Lightly brush the lemon slices with olive oil.
Bake, the salmon uncovered until it’s opaque and cooked through and its internal temperature reaches 145 degrees F. Depending on your oven, this should take around 12-15 minutes. Garnish with chopped parsley and serve.
Customize the Seasonings
- Fat: Extra-virgin olive oil is a good swap for melted butter. Browned butter adds a nutty butterscotch taste.
- Spices: Dried onion powder or garlic powder and a concentrated earthy allium flavor. A small amount of smoked or sweet paprika for a red hue.
- Heat: Dried chili powder or chipotle adds a hint of sizzling spice.
- Herbs: Fresh or dried rosemary, thyme, or oregano. Sprinkle on Italian seasonings or Herbs de Provence with lavender and marjoram for a quick herb blend. Place whole sprigs on top to infuse aromatics while baking.
- Sauce: Slather an herbaceous pesto on top. Add some homemade barbecue sauce for a sweet and tangy taste. Serve with hollandaise sauce on the side for a luxurious brunch dish.
What to Serve with Salmon?
Salmon that is unbelievably tender, flaky, and delicious can be served with a variety of side dishes:
- Lemon Orzo Pasta: There is no better combination of flavors than this lemon orzo pasta! Salmon pairs well with fresh lemon juice and garlic. You may make a delicious meal by adding some fresh asparagus and finishing it with Parmesan cheese and some cracked black pepper.
- Roasted Brussel Sprouts: Nothing compares to roasted Brussels sprouts’ deep, savory flavor. The simplicity contains the beauty. A little salt and olive oil, along with a lot of high-heat cooking, produce some amazing outcomes.
- Roasted Green Beans: Green beans that have been roasted are a simple side dish that is incredibly adaptable and nearly effortless to put on the table for family meals! Additionally, they go as well with holiday entrées!
- Parmesan Risotto: It’s simple to overlook how much taste a little wine can impart. This delectable risotto’s not-so-secret component is a good white wine. A show-stopping accompaniment to salmon with a Parmesan and basil crust can be made by combining aged Parmesan with some pepper on top.
- Buttered Noodles: Noodles with butter are a fantastic comfort dish. They are precisely what they sound like: butter-coated egg noodles that have been salt, pepper, and parsley-seasoned.
- Oven Roasted Potatoes: Almost everyone like roasted potatoes. Practically anything tastes good with garlic, onion, salt, and pepper. This makes it a great go-to side dish for most main dishes you can think of.
- Garlic Green Beans with Bacon: Beans in green? Delicious. Garlic, for sure. Bacon? Without a doubt. Together, what are those things? A delicious side dish to accompany salmon.
Although it would seem strange to serve bacon with this fish, the saltiness makes it a fantastic option. Of course, this gives the green beans an incredible flavor when coupled with the garlic!
- Broccolini Salad: This fresh broccolini salad is perfect if you’re seeking a lighter choice! Broccolini, mushrooms, carrots, and green onions form the backbone of this quick and simple raw vegetable dish, including a sesame-soy sauce with notes of honey, chili paste, and ginger. Yum!
How Healthy is Eating Salmon?
Salmon contains vitamin B12, which helps you produce DNA and keeps your blood and nerve cells functioning. The actual appeal of salmon, however, lies in its abundance of omega-3 fatty acids for your health. The majority of omega-3 fatty acids are “essential.” Your body does not produce them, but they are very important for your body. They may make you less likely to experience:
- Cardiovascular disease (including heart attack and stroke)
- Some types of cancer
- Alzheimer’s and other cognitive diseases
They may also lessen rheumatoid arthritis side effects. According to experts, all people should consume at least two meals of seafood per week, or a total of 8 ounces, especially fish strong in omega-3s like salmon. Starting at age 2, the FDA and the EPA advise youngsters to have 1-2 servings (about 2 to 4 ounces) of seafood per week. Small children and expectant mothers should avoid fish containing the greatest mercury. Salmon, however, is not one of them.
Despite all the health advantages of omega-3s, using anticoagulant medications with taking large dosages of omega-3s, such as those found in supplements, can result in bleeding issues. So be careful to adhere to the rules above.
The advantages of wild versus farmed salmon are a topic of discussion as well. Some claim that wild fish has fewer toxins, such as pesticides and antibiotics. Others contend that choosing farmed Atlantic salmon is wise because it is subject to state and federal legislation that controls its development and harvesting.
How to Shop for Salmon?
Shopping for salmon is easy. Just follow these simple tips:
- If you can smell it, make sure it doesn’t smell fishy. Fresh salmon shouldn’t have any fishy smell.
- Avoid fresh salmon that appears dried out or has brown spots or bruising.
- The flesh should be vibrantly colored and not anemic or pale looking.
- If you’re purchasing frozen or pre-packaged salmon, ensure there is a tight seal around the packaging and that it isn’t broken anywhere or open.
- If unsure, read the label and avoid anything that says “color-added” or has too many ingredients.
- You can always ask a fishmonger for advice on the various types of salmon if one is available.
A quick and wholesome seafood dinner is just a few minutes away! This baked salmon recipe is one of the best for a healthy main dish. Omega-3 fatty acids are good for the heart, and protein is abundant in this kind of fish. Salmon is a nutritional powerhouse that offers several remarkable health advantages. Eating at least two servings per week can meet your nutrient needs and lower your risk of developing various diseases. Salmon is also flavorful, filling, and flexible. It’s possible that eating this fatty fish regularly will enhance both your health and quality of life.