Oven-Cooked Salmon: A Tasty and Nutritious Recipe

# Baked Salmon in the Oven: A Tasty and Nutritious Recipe

Salmon is frequently praised as one of the most nutritious fish choices available, loaded with essential nutrients and rich taste. Its abundant omega-3 fatty acids, premium protein, and vital vitamins make it a key element in various diets. One of the easiest and most efficient methods to cook salmon is by baking it in the oven. This technique not only maintains the fish’s inherent flavors but also enables a wide range of seasonings and side dishes. In this piece, we will examine the advantages of salmon, provide a detailed recipe for oven-baked salmon, and share advice for fine-tuning your dish.

## Health Benefits of Salmon

Before delving into the recipe, let’s take a moment to acknowledge the health benefits of salmon:

1. **High in Omega-3 Fatty Acids**: These crucial fats are recognized for their cardiovascular benefits, such as reducing inflammation and lowering heart disease risk.
2. **Excellent Source of Protein**: Salmon is a fantastic source of protein, important for muscle repair, immune health, and general well-being.
3. **Rich in Vitamins and Minerals**: Salmon is abundant in essential nutrients like vitamin B12, vitamin D, selenium, and potassium, all crucial for maintaining bodily functions.
4. **Cognitive Health**: The omega-3 fatty acids in salmon are associated with enhanced cognitive function and may contribute to lowering the chance of neurodegenerative disorders.

## Recipe for Oven-Baked Salmon

### Ingredients

– 4 salmon fillets (6 ounces each)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice (freshly squeezed)
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Lemon slices (for garnish)
– Fresh parsley (for garnish)

### Instructions

1. **Preheat the Oven**: Set your oven to 400°F (200°C). This temperature is perfect for baking salmon, ensuring it cooks thoroughly while staying moist.

2. **Prepare the Marinade**: In a small bowl, blend the olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper. This marinade will impart flavor to the salmon while ensuring it remains tender.

3. **Marinate the Salmon**: Place the salmon fillets in a shallow dish or a resealable plastic bag. Pour the marinade over the salmon, making sure each fillet is well-coated. Let it marinate for a minimum of 15 minutes, or up to 1 hour in the refrigerator for a deeper flavor.

4. **Arrange on a Baking Sheet**: Line a baking sheet with parchment paper or lightly coat it with cooking spray. Position the marinated salmon fillets skin-side down on the sheet. If you wish, add lemon slices on top of the fillets for added flavor and presentation.

5. **Bake the Salmon**: Insert the baking sheet into the preheated oven and bake for 12-15 minutes, or until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Cooking duration may differ based on the thickness of the fillets.

6. **Garnish and Serve**: Once cooked, take the salmon out of the oven and allow it to rest for a few minutes. Garnish with fresh parsley and serve with your choice of sides, such as steamed vegetables, quinoa, or a crisp salad.

## Tips for Perfectly Baked Salmon

– **Opt for Fresh Salmon**: Seek out bright, firm fillets with a clean aroma. Freshness significantly influences the flavor and texture of the dish.
– **Avoid Overcooking**: Salmon can dry out swiftly if overcooked. Keep a watchful eye on it and take it from the oven as soon as it flakes effortlessly.
– **Explore Flavor Varieties**: Feel free to customize the marinade with your favorite herbs and spices, like dill, paprika, or even a drizzle of soy sauce for an Asian flair.
– **Utilize a Meat Thermometer**: To ensure your salmon is cooked just right, use a meat thermometer to verify the internal temperature.

## Final Thoughts

Oven-baked salmon is not only a nutritious option but also a delightful and adaptable dish that can be modified to fit different tastes. With its rich flavor and remarkable nutritional benefits, salmon can easily become a go-to in your weekly meal planning. Whether you’re serving it for a family gathering or a special event, this straightforward recipe is guaranteed to impress. So, preheat your oven, gather your ingredients, and savor a delicious meal that’s beneficial for both your health and your taste buds!