Nutrition facts
431
Calories
35.5g
Protein
29.7g
Fats
93.6mg
Chol
3.9g
Carbs
1.6g
Sugar
0.9g
Dietary Fiber
Preparation
Cooking
Servings
Salmon is a great source of protein, very tasty and often preferred in the kitchen due to its good taste and the fact it can be very easily prepared.
I will present to you a convenient and easy baked salmon recipe, which is prepared in a very low temperature oven filled with water for humidity.
As a result, you will have juicy aromatic salmon fillets.
There are three important aspects as you follow this recipe: low temperature, humidity and fresh herbs.
The low temperature protects the protein and the valuable fats in the fish which have the property of changing their composition and are “destroyed” by prolonged and/or excessive heat treatments.
It also helps to reduce fat and ‘greasy taste’ which can be repulsive for some. Humidity is very easy to be achieved by placing a pan with water in the oven. It also helps keep the salmon juicy and tender.
Fresh herbs add flavor, adding to the taste of salmon without exceeding it, as well as protecting the fish from the direct heat of the oven. It also means that you do not have to cook a sauce, because the herbs provide a great scent and good texture to the fish.
The selection of spices may vary, but we recommend parsley, basil and dill. Using lemon peel is a great way to add a lemon flavor without “cooking” it in lemon juice which evaporates very quickly. Lemon crusts add pleasing brightness to the deliciously prepared salmon.
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Ingredients |
- 350g salmon fillet with skin
- 1 onion, finely chopped
- 2 tablespoons parsley
- 2 tablespoons basil
- 1 teaspoon dried dill
- 1 tablespoon lemon peel
- 1 tablespoon olive oil (to moisturize the herbs)
- 1 pinch of salt – sea, Himalayan
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Recipe |
Half an hour before you start
- Take the fish out of the freezer, unpack it and leave it at room temperature. Place it in a tray filled with half water and leave it in the lower part of a preheated oven at 120 degree.
- Prepare the herb paste: Cut the onion, parsley, basil and other spices. Mix them with the lemon peel in a bowl and add the olive oil, stir until the paste is obtained.
- Prepare the tray: lightly grease the bottom of the tray and put the salmon with the skin side facing down.
- Cover the salmon with herbs. Put the salmon in the middle of the oven. Bake for 25 to 30 minutes. Thicker fillets usually take longer. Check out after the 20th minute.
- Remove the salmon once you are sure it’s ready and close the oven door to keep the heat.
- Cut the thickest part of the fish and open slightly. If it can be cut into pieces it means it is ready and well baked, if not – put it back in the oven for another 5 minutes.
Garnish and serving
- Once the salmon is ready, take it on a cutting board and cut into two pieces. If you want to remove the skin you should use a spatula.
- When cooking carefully you should be able to pick up the salmon and get rid of the skin without any difficulties.
- Then sprinkle with salt and serve.
This dish is an appropriate, solid meal, which will support the recovery processes in the organism due to the good amount of proteins the fish contains.
It can be cooked a couple of times per week and consumed post workout or at dinner, along with rice, potatoes or salad.
Another key benefit of consuming fish is the amount of omega-3 fatty acids that it gives you.
Of course, omega-3 is best derived from supplements, but it is very important to include sea food in your menu at least twice a week. Check our article on Omega-3 Fatty Acids here.
