This High Protein Baked Salmon will amaze your mind as well as your taste buds for its flavorful taste. This dish also has a perfectly flaky texture. This muscle-building dish is as easy to make as it is delicious. Perfect dish for a busy weeknight!
Easy Healthy Baked Salmon Recipe by Creme De La Crumb
WHAT ARE THE 5 TYPES OF SALMON?
Believe it or not, there are five main kinds of salmon. (Seven total types really, but you’ll really only come across five kinds in the states.) They can be small and weigh around five pounds, or they can grow to be enormous, weighing around 126 pounds!
Some kinds of salmon live in freshwater, some live in saltwater, and some live in both, depending on the season. The five main kinds of salmon are all of the Pacific variety.
- Sockeye is a red-colored fish and also happens to be lower in fat than other varieties. It’s a popular variety and quite tasty.
- King or Chinook salmon is very high in fat and super expensive. You’ll probably only find this fish in high-end fish markets or fancy restaurants. It has a delightful texture or mouthfeel to it.
- Pink salmon is a very small, pale variety of fish. This kind of salmon is most often used in the canning process, and what you’ll find when you purchase cans of salmon.
- Chum salmon is a type that’s most popular for its roe, or eggs. They are the kind of eggs that you see in sushi rolls. I think the name sounds gross, and would probably not buy it on its own but I guess you can’t judge a fish by its name, right?
- Coho salmon is another popular type of fish and is milder in taste than other types of salmon. It’s that silver salmon you most often see in photos of fishermen holding up a giant salmon for photographers, an “I caught a fish THIS BIG” kind of photos.
IS SALMON HEALTHY?
Salmon is a great source of non-animal protein, an almost perfect source of omega-3s (and what you’ll find in most fish oil capsules), and it has a lot of protein, vitamin B, calcium, potassium, and antioxidants as well. It’s lower in calories and saturated fats than a lot of red meat options, and it has zero carbs, fiber, or sugar.
Eating salmon can help lower your cholesterol and makes a great Meatless Monday option. As you may have been able to tell from my various salmon recipes, we eat it quite a bit!
WHY IS SALMON IS SO EXPENSIVE?
Salmon is more expensive than other types of protein because there is more work involved in procuring it. If you are eating wild-caught, the fish has to be, well, caught…in the wild…by fishermen (women? people?). They are also susceptible to disease (thanks, ironically, to salmon farms, whose waste pollutes the oceans and streams where wild-caught salmon live).
Another reason salmon is expensive is that there is a huge demand for it. Once a delicacy, now everyone wants to buy and eat salmon on the reg. It’s basic economics. It depends, too, on the type of salmon you want to buy. I find it is pretty reasonably priced at my grocery store and the bulk salmon they sell at Costco is wonderful too, and budget-friendly.
High Protein Baked Salmon
- 4 pieces salmon fillets about 6 ounces each
- 2 tbsp olive oil
- 1/2 tsp salt or to taste
- 1/4 tsp cracked black pepper just a pinch if using finely ground black pepper
- 2 tsp garlic minced
- 1 tsp Italian herb seasoning blend or herbs de provence or 1/4 teaspoon each dried thyme, parsley, oregano, and basil
- 1 medium lemon
- Preheat oven to 400 degrees and grease a large baking pan. Arrange salmon fillets on the baking sheet and season generously with salt and pepper.
- Stir together olive oil, garlic, herbs, and juice of 1/2 lemon. Spoon over salmon fillets being sure to rub all over the tops and sides of the salmon so it has no dry spots. Thinly slice remaining 1/2 of lemon and top each piece of salmon with a slice of lemon.
- Bake for 15-18 minutes until salmon is opaque and flaky when pulled apart with a fork. You can broil the last 1-2 minutes if desired.
- Garnish with fresh thyme or parsley if desired and serve.