Salmon is a rich source of lean protein and healthy omega-3 fatty acids that are important for cardiovascular, joint and brain health. Some may be wary of eating seafood such as salmon because of farming techniques and pollutants in the ocean water. Looking for free-range and non-farmed salmon can help to reduce this exposure. Additionally, the skin of the salmon acts as a filter to catch toxins in the water; removing the skin before baking helps to eliminate any pollutants in the fish. Baking salmon instead of pan frying uses less cooking oil and helps to maintain the rich flavor.
Step 1
Purchase four to five fresh or frozen salmon fillets. Defrost the frozen fillets by placing them in a refrigerator for three to four hours.
Step 2
Remove the skin from the outside of the fillets by gently peeling it away with a sharp paring or kitchen knife. Dispose of the skin in the garbage disposal or a tightly sealed garbage bag. Preheat the oven to medium or medium-high baking temperature.
Step 3
Lightly grease the baking sheet with 2 tsp. olive or vegetable oil. Pour 1 tsp. olive oil onto each salmon fillet, and rub or spread it over the entire piece. Sprinkle salt, dill and other spices over each salmon fillet, and rub them evenly over each piece.
Step 4
Place the salmon fillets onto the baking sheet. Cover them with aluminum foil. This prevents them from drying out while they are baking. Put the covered baking sheet into the oven. Bake for approximately 15 to 20 minutes or until they appear light pink. Remove the aluminum foil and continue baking for another five to 10 minutes.
Tips and Warnings
- Mayonnaise, mustard or honey cam be used to flavor the salmon fillets. For more intense flavor, marinate the salmon fillets for up to two to three hours before baking. Serve the salmon fillets with a side of potatoes, rice, cous cous or other grain.
- Handle raw salmon carefully, and wash your hands and all utensils and dishes with soap and warm water. Remove the small, fine bones from the salmon bones before serving to small children and elderly individuals.
Things You'll Need
- Salmon fillets
- Baking sheet
- Kitchen knife
- Plate
- Measuring spoons
- Olive oil
- Salt and spices
- Aluminum foil
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