Baked Salmon [The Omega Flow Remix]

Perfectly flaky salmon with herbs and lemon that celebrates the natural flavor of this superfood fish. This is healthy eating that tastes absolutely delicious.

Makes

Serves 4

Total Time

45 min (18 min prep)

Ingredients

For Salmon:
4 salmon fillets, 6 oz (168g) each (wild-caught preferred)
3 tbsp (45ml) extra virgin olive oil
2 tbsp (30ml) fresh lemon juice
2 cloves garlic, minced
1 tsp (5g) sea salt
1/2 tsp black pepper

For Herb Topping:
2 tbsp (8g) fresh dill, chopped
1 tbsp (4g) fresh parsley, chopped
1 lemon, sliced into rounds
2 tbsp (17g) capers (optional)

Make it Good For The Gut (Optional)

Serve with fermented vegetables or sauerkraut for probiotics and digestive support. Add a side of kimchi for additional beneficial bacteria. Squeeze fresh lemon juice over the fish to aid digestion and enhance nutrient absorption. Include steamed asparagus with prebiotic fiber to support gut health.

Remix Options

Herb Variations: Replace dill with fresh basil, tarragon, or oregano for different flavor profiles. Coconut Oil Swap: Use melted coconut oil instead of olive oil for higher heat cooking. Asian Style: Marinate in soy sauce, ginger, and sesame oil for 30 minutes before baking. Mediterranean: Top with sun-dried tomatoes, olives, and fresh thyme. Maple Glaze: Brush with maple syrup mixed with Dijon mustard during last 5 minutes of baking.

Good To Know

Fish Selection: Wild-caught salmon provides superior omega-3 fatty acids and flavor compared to farmed varieties. Look for bright color and firm texture. Cooking Time: Rule of thumb is 4-6 minutes per 1/2 inch of thickness at 425F (218C). Doneness Check: Fish should flake easily and reach internal temperature of 145F (63C). Skin On or Off: Leaving skin on helps retain moisture and makes flipping easier if desired. Storage: Cooked salmon keeps refrigerated up to 3 days and is delicious cold in salads. The herb crust adds incredible flavor without masking the delicate fish taste.

steps

Prep:

Preheat oven to 425F (218C). Line baking sheet with parchment paper for easy cleanup.

Dry:

Pat salmon fillets completely dry with paper towels and place on prepared baking sheet, spacing evenly.

Mix:

Whisk together olive oil, lemon juice, minced garlic, salt, and pepper in small bowl until well combined.

Coat:

Brush salmon generously with herb mixture, ensuring even coverage. Sprinkle with fresh dill and parsley, then top with lemon slices.

Bake:

Bake 12-15 minutes until fish flakes easily with fork and internal temperature reaches 145F (63C).

Check:

Test doneness by gently pressing center of thickest part – it should feel firm and opaque throughout.

Serve:

Sprinkle with capers if using and serve immediately while hot. Garnish with additional fresh herbs if desired.