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Lemon Butter Baked Salmon

Published September 23, 2018 (Revised: October 11, 2019)
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

lemon-butter-baked-salmon
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Lemon Butter Baked Salmon" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/lemon-butter-salmon.jpg" } }, "headline":"Lemon Butter Baked Salmon", "datePublished":"2018-09-23", "dateModified": "2019-10-11", "description":"Create a heart-healthy, restaurant-quality salmon dinner in just minutes with our simple, satisfying recipe. And no crazy ingredients required---you probably have these in your pantry!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/lemon-butter-salmon.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org/", "@type": "Recipe", "name": "Lemon Butter Baked Salmon", "image": [ "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/lemon-butter-salmon.jpg" ], "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "datePublished": "2018-09-23", "description": "Create a heart-healthy, restaurant-quality salmon dinner in just minutes with our simple, satisfying recipe. And no crazy ingredients required---you probably have these in your pantry!", "prepTime": "PT10M", "cookTime": "PT15M", "totalTime": "P25M", "keywords": "baked salmon, lemon, butter", "recipeYield": "4 servings", "recipeCategory": "Low Carb Dinner", "recipeCuisine": "American", "nutrition": { "@type": "NutritionInformation", "calories": "337 calories" }, "recipeIngredient": [ "1½ - 2 pounds wild-caught salmon, skin on", "1 teaspoon lemon-herb seasoning blend", "½ teaspoon black pepper", "2 lemons, 1 cut into rounds and 1 reserved for serving", "4 tablespoons unsalted grass-fed butter, cut into pats", "3 cloves of garlic, minced", "2 cups zucchini noodles", "Flat-leaf parsley (optional)" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat the oven to 475°F." }, { "@type": "HowToStep", "text": "Line a 9x13 baking pan with foil." }, { "@type": "HowToStep", "text": "Lay the salmon skin-side down in the baking dish and sprinkle with lemon-herb seasoning and black pepper." }, { "@type": "HowToStep", "text": "Top salmon with minced garlic, pats of butter, and lemon slices." }, { "@type": "HowToStep", "text": "Fold the foil over the top of the salmon to form a loose packet." }, { "@type": "HowToStep", "text": "Roast in the oven until the salmon is just turning opaque at the edges, about 10-12 minutes." }, { "@type": "HowToStep", "text": "Turn on the broiler, open the foil packet, and broil the salmon for 1-2 minutes or until the edges are slightly crispy and the desired doneness is reached. For medium-rare, the salmon should be slightly translucent in the center (120°F); completely cooked salmon will be opaque pink throughout but still moist (130°F)." }, { "@type": "HowToStep", "text": "While the salmon is cooking, prepare your zucchini noodles. Sauté in a large pan over medium heat until al dente, about 3-5 minutes. Remove from heat and set aside." }, { "@type": "HowToStep", "text": "Remove salmon and place on top of sautéed zucchini noodles. Sprinkle with chopped parsley and fresh lemon juice if desired and serve!" } ] }, </script> <article> <div> <ul> <li><a href="#section1">How Do You Know When Salmon Is Cooked?</a></li> <li><a href="#section2">What Goes Well with Salmon?</a></li> <li><a href="#section3">Lemon Butter Baked Salmon</a></li> </ul> </div> <section> <p>Weeknight dinners don’t have to be boring—you’ll be amazed at how fast this drool-worthy lemon-butter salmon comes together! Loaded with heart-healthy fats and infused with zingy citrus and garlic, it’s better than anything you’ll get from a restaurant and can be whipped up in less than 30 minutes.</p> <p>Quick, tasty, <i>and</i> healthy, salmon is the perfect weeknight meal option. It’s full of omega-3 fatty acids, which are proven to protect against cardiovascular disease.<a target="_blank" href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-277X.2004.00552.x" rel="nofollow noreferrer"><sup>1</sup></a> Eating more fish may even help you manage your weight and reduce your risk of Alzheimer’s disease <a target="_blank" href="https://academic.oup.com/advances/article/3/1/1/4557081" rel="nofollow noreferrer"><sup>2</sup></a>.</p> <p>To make the most of your salmon dinner, consider choosing wild-caught salmon, which often has fewer contaminants and higher levels of beneficial nutrients than farmed varieties <a target="_blank" href="https://academic.oup.com/jn/article/135/11/2639/4669888" rel="nofollow noreferrer"><sup>3</sup></a>.</p> <h2 id="section1">How Do You Know When Salmon Is Cooked?</h2> <p>Fish like salmon can be intimidating for even a capable cook—it seems to go from raw to rubbery in an instant. But cooking fish doesn’t have to be a hassle. Fish cooks quickly, so as little as 6-8 minutes on the stovetop or in the oven is enough to cook a standard fillet through. When finished, your salmon will be rosy pink, opaque throughout, and will flake easily with a fork while still being moist.</p> <p>Here’s a few tips to help you get perfectly cooked salmon every time.</p> <ul> <li><strong>Stop cooking before you think the fish is done</strong>. Carry-over heat will continue cooking your salmon for a few minutes after you remove it from the heat, so pull your pan a little early.</li> <li><strong>Test with a fork</strong>. Perfectly cooked salmon will flake easily with a fork at the thickest part of the fillet.</li> <li><strong>Check the opacity</strong>. High-quality salmon can safely be eaten on the rare side. For medium-rare salmon, it should be uniformly pink and a tiny bit translucent in the center. Medium salmon will be opaque throughout but still moist. And well-done salmon is just overcooked!</li> <li><strong>Cut fillets into even thicknesses</strong>. The thin “tail” end of a salmon fillet cooks more quickly than the thick center part. To avoid having part of your fillet overcooked while the other part is still raw, cut fillets into pieces of approximately even thickness and cook thinner pieces for less time. Remove the thin sections to a plate and cover with foil to keep warm while finishing the thicker pieces.</li> </ul> <h3>How Do You Cook Salmon in a Stainless Steel Pan?</h3> <p>Cooking salmon in a stainless steel pan on the stove is simple!</p> <ol> <li>Add a tablespoon of high smoke- point oil like grapeseed oil to the pan and heat over medium-high heat until very hot.</li> <li>Add the salmon fillet with the skin side down and press it down into the pan with a spatula for at least 10 seconds. This prevents the skin from pulling and keeps your fish looking restaurant-worthy.</li> <li>Continue to cook without moving the fillet for 3-4 minutes or until the skin releases easily from the pan. If you have to scrape at it, it’s not ready to flip yet!</li> <li>When the fish releases easily, flip and cook for another 1-2 minutes or until opaque pink throughout. The total cooking time will be 6-8 minutes depending on the thickness of your fish.</li> </ol> <h2 id="section2">What Goes Well with Salmon?</h2> <p>Salmon is amazingly flavorful and versatile and goes well with a range of side dishes. The lemon butter sauce in our recipe below deserves to be soaked up and enjoyed, so we’ve suggested serving it with tasty zucchini noodles.</p> <p>Other great sides to pair with salmon include:</p> <ul> <li>Cauliflower Mash</li> <li>Cauliflower Rice</li> <li>Spaghetti Squash</li> <li>Roasted or Steamed Asparagus</li> <li>Roasted or Stir-fried Broccoli</li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/crispy-garlic-parmesan-cauliflower" rel="noreferrer">Crispy Garlic Parmesan Cauliflower</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/sweet-smoky-bacon-maple-and-walnut-kale-salad" rel="noreferrer">Bacon, Maple, and Kale Salad</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/roasted-fennel-with-pecorino" rel="noreferrer">Roasted Fennel with Pecorino</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/charred-veggie-and-goat-cheese-salad" rel="noreferrer">Charred Vegetable and Goat Cheese Salad</a></li> </ul> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 id="section3" itemprop="name">Lemon Butter Baked Salmon</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT10M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT20M">Cooking Time: 15 minutes</span> <span> <meta itemprop="recipeYield">Serves: 4</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1½ - 2 pounds wild-caught salmon, skin on</li> <li itemprop="recipeIngredient">1 teaspoon lemon-herb seasoning blend</li> <li itemprop="recipeIngredient">½ teaspoon black pepper</li> <li itemprop="recipeIngredient">2 lemons, 1 cut into rounds and 1 reserved for serving</li> <li itemprop="recipeIngredient">4 tablespoons unsalted grass-fed butter, cut into pats</li> <li itemprop="recipeIngredient">3 cloves of garlic, minced</li> <li itemprop="recipeIngredient">2 cups zucchini noodles</li> <li itemprop="recipeIngredient">Flat-leaf parsley (optional)</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Preheat the oven to 475°F.</li> <li>Line a 9x13 baking pan with foil.</li> <li>Lay the salmon skin-side down in the baking dish and sprinkle with lemon-herb seasoning and black pepper.</li> <li>Top salmon with minced garlic, pats of butter, and lemon slices.</li> <li>Fold the foil over the top of the salmon to form a loose packet.</li> <li>Roast in the oven until the salmon is just turning opaque at the edges, about 10-12 minutes. </li> <li>Turn on the broiler, open the foil packet, and broil the salmon for 1-2 minutes or until the edges are slightly crispy and the desired doneness is reached. For medium-rare, the salmon should be slightly translucent in the center (120°F); completely cooked salmon will be opaque pink throughout but still moist (130°F). </li> <li>While the salmon is cooking, prepare your zucchini noodles. Sauté in a large pan over medium heat until al dente, about 3-5 minutes. Remove from heat and set aside.</li> <li>Remove salmon and place on top of sautéed zucchini noodles. Sprinkle with chopped parsley and fresh lemon juice if desired and serve!</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

337


Amount Per Serving

Total Fat

15.6g

Sodium

595mg

Carbohydrate

4g

Sugar

3.1g

Dietary Fiber

3.2g

Protein

46.8g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

337


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

15.6g

Sodium

595mg

Carbohydrate

4g

Sugar

3.1g

Dietary Fiber

3.2g

Protein

46.8g

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