Salmon is an excellent source of omega-3 fatty acids and vitamin D, although the vitamin content of this fish may vary depending on the type of salmon you cook. When possible, choose wild salmon instead of farm-raised salmon, as you'll likely get more vitamin D from wild salmon. In addition, farmed salmon often contains high levels of polychlorinated biphenyls, or PCBs, which are cancer-causing chemicals that farmed salmon often accumulate from fish meal.
Step 1
Place your salmon in a shallow pan with lemon juice, cover and put it in the refrigerator. Let your salmon marinate in the lemon juice for at least 30 minutes prior to cooking, if possible. This will allow the fish to soak up more of the lemon flavor.
Step 2
Preheat your oven to 375 degrees Fahrenheit. Allow the fish to continue soaking in the lemon juice while your oven heats up.
Step 3
Place a section of tin foil on your baking sheet. The piece of tin foil should be large enough to completely wrap around your piece of salmon.
Step 4
Place the salmon in the center of the piece of tin foil, with the skin side down. Use a spoon to drizzle your lemon marinade over the fish once more. Add a sprinkling of salt and pepper to the fish if desired. If you have any leftover lemons, you can also cut thin slices and lay them on top of your piece of salmon.
Step 5
Wrap the tinfoil around the salmon and twist the ends together. Place the baking sheet in the oven on the middle rack.
Step 6
Bake the salmon in the oven for about 20 minutes. To make sure it's cooked thoroughly, cut through the tinfoil and use a fork or knife to pierce through to the center of the salmon. It's done when the middle is no longer opaque and the meat comes apart in juicy flakes with a fork.
Tips and Warnings
- Try adding sprigs of fresh herbs when cooking salmon, such as dill or thyme.
- Overcooked salmon turns very dry and tough. If your oven runs hot, adjust the temperature and cooking time as needed.
Things You'll Need
- Lemon or lemon juice
- Tin foil
- Baking sheet
- Salt and pepper (optional)
References
- BreastCancer.org; Difference of Wild and Farm-Raised Salmon?; David Grotto, R.D., L.D., et al.
- Environmental Working Group; PCBs in Farmed Salmon; Jane Houlihan; July 2003
- "The Journal of Steroid Biochemistry and Molecular Biology"; An Evaluation of the Vitamin D-3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?; Z. Lu, et al.; March 2007
- "The Joy of Cooking"; Irma S. Rombauer; 2006
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