Healthy Baked Salmon Recipes

Healthy Baked Salmon Recipes

Salmon is very healthy, and can be very rewarding when eaten. Healthy baked salmon recipes are delicious, high in nutrition and fast and easy to prepare. Without a doubt salmon is one of the healthiest fish that you can eat, and helpful for those who are looking to drop off some extra pounds.

Salmon contains the omega 3 fatty oils that help our hearts and high in protein which is good for building and strengthening muscles. Some of the over looked vitamins that are also found in salmon are vitamin B3, B5, B6, B12, potassium, creatine, calcium CoQ10, selenium calcium and copper. 

The nutritional value and great taste of salmon makes this something that you want to eat at least once a week. To get the most out of the salmon buy it fresh instead of frozen. Cook it with the skin on being careful not to overcook and dry it out. 

Baked Salmon with Dijon and Garlic Sauce

Baked Salmon with Dijon and Garlic Sauce 

Ingredients:

1 ½ - 2 pounds of salmon, cut into 5-6 oz. portions
2-3 cloves on pressed fresh garlic
¼ cup of mayonnaise
¼ cup parmesan cheese
1/8 cup cold pressed olive oil
2 tablespoons of finely cut flat leaf parsley
2 tablespoons of fresh squeezed lemon juice
2 teaspoons of Dijon mustard
¾ teaspoon of sea salt
1/8 teaspoon of fresh coarsely ground black pepper
Fresh sliced lemon or orange

Directions:

Line a baking dish with foil. Spray foil with cooking oil. Preheat oven to 450 degrees. Cut salmon into 5-6 ounce portions. Place salmon in the pan skin side down.

 In a bowl make the sauce. Blend all of the ingredients in a bowl, and then brush generous amounts onto the fish. Top with the lemon or orange slices. Place into the oven for 12 -16 minutes until the fish has turned pink and is still moist. 

Some favorite side dishes with this healthy baked salmon recipe are sweet potato fries, asparagus, steamed vegetables, or served with a rice pilaf. This dish is easy, nutritious and delicious, what a great combination for a truly great meal!

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Teriyaki Baked Salmon

Teriyaki Baked Salmon 

Ingredients:

4–6 (5-6 ounce) fillets of salmon

¼ of sesame seeds

2 zucchini

2 yellow squash

4-6 scallions

1/4 cup of olive oil

Teriyaki sauce

Directions:

Place salmon in a large baking dish with 7 tablespoons of teriyaki sauce. Cover and let sit for 15-20 minutes. Pre heat oven at 400 degrees. Use a medium non-stick cooking pan sprayed lightly with cooking oil. Add sesame seeds and brown slightly. Pull them out of the pan and set aside. Take the salmon out of the baking dish and fry the salmon in the pan for 6-7 minutes or until nicely browned. Turn them over and cook for another 5-6 minutes. Remove from the pan and keep warm.

Slice up the zucchini and yellow squash. Cut up the scallions and place them all together in the pan with 1/4 cup of olive oil and 5 teaspoons of teriyaki sauce; brown slightly. Place the vegetables on a plate, add the salmon and sprinkle with the toasted sesame. 

Some favorite side dishes that go great with this meal are edamame, cooked fresh spinach or cole slaw. 

These healthy baked salmon recipes are both quick and easy to prepare, yet when you sit down to eat them you have the gourmet restaurant taste at 1/3 the cost. If you have any leftovers you can add them to a salad the next day.

 


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