Did you know salmon is one of the most nutritious foods on the planet?


Fish is an excellent source of protein-it contains all nine of the essential amino acids needed by our bodies. These proteins play an important role in the development of digestive enzymes, hormones, and tissues such as skin and bones.


Here are some impressive health benefits of salmon:


  • Salmon is rich in omega-3 fatty acids, which can help reduce inflammation, lower blood pressure, and decrease risk factors for diseases.

  • It’s a great source of protein, potassium, and selenium, a mineral that protects bone health, improves thyroid function, and reduces the risk of cancer.

  • Salmon can also help reduce the risk of heart disease, aid in weight control, and protect brain health.*



~ Baked Salmon in Foil – So Many Ways to Love Thee ~

Baked Salmon with Lemon and Rosemary. The version I am sharing with you today!


Easy Baked Salmon in Foil with Garlic, Lemon, and Herbs. One of the best simple, healthy recipes. Turns out perfectly every time!


Baked Salmon in Foil Recipe: PREP:15 mins COOK:15 mins TOTAL:30 mins SERVINGS: 6 servings


Ingredients:

  • 2 pound side of salmon boneless (skin on or off, depending upon your preference), wild caught if possible

  • 5 sprigs fresh rosemary or fresh herbs of your choice; do not use dried herbs

  • 2 small lemons divided, plus extra for serving as desired

  • 2 tablespoons extra virgin olive oil

  • 1 teaspoon kosher salt

  • ¼ teaspoon ground black pepper

  • 4 cloves garlic peeled and roughly chopped

  • Additional chopped fresh herbs such as basil, thyme, parsley, dill, or green onion (optional)


Instructions:

  1. Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes while you prepare the other ingredients. Heat oven to 375 degrees F. Line a large baking dish or rimmed baking sheet with a large piece of aluminum foil.

  2. Lightly coat the foil with baking spay, then arrange 2 sprigs of the rosemary down the middle. Cut one of the lemons into thin slices and arrange half the slices down the middle with the rosemary. Place the salmon on top.

  3. Drizzle the salmon with the olive oil and sprinkle with the salt and pepper. Rub to coat, then scatter the garlic cloves over the top. Lay the remaining rosemary and lemon slices on top of the salmon. Juice the second lemon, then pour the juice over the top.

  4. Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate.

  5. Bake the salmon for 15-20 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 ½ inches or more), it may need longer.

  6. Remove the salmon from the oven and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Change the oven setting to broil, then return the fish to the oven and broil for 3 minutes, until the top of the salmon and the garlic are slightly golden and the fish is cooked through. Watch the salmon closely as it broils to make sure it doesn’t overcook and the garlic does not burn. Remove the salmon from the oven. If it still appears a bit underdone, you can wrap the foil back over the top and let it rest for a few minutes. Do not let it sit too long—salmon can progress from “not done” to “over done” very quickly. As soon as it flakes easily with a fork, it’s ready.

  7. To serve, cut the salmon into portions. Sprinkle with additional fresh herbs or top with an extra squeeze of lemon as desired.


Nutrition:


SERVING: 1(of 6), 5.3 ounces salmon / CALORIES: 180kcal / CARBOHYDRATES: 4g PROTEIN: 28g / FAT: 6g / SATURATED FAT: 1g / CHOLESTEROL: 60mg / FIBER: 1g




What to Serve with Baked Salmon in Foil:

  • 99% of the time, I serve baked salmon with roasted veggies. It’s so easy to pop a pan of them in the oven right along with the salmon.

  • Classic Oven Roasted Brussels Sprouts, Roasted Brussels Sprouts with Garlic, and Cinnamon Roasted Butternut Squash are three favorites. Baked Salmon with potatoes and carrots is super yummy too.

  • If you do roast the salmon and veggies together, note that having the extra pan in the oven can extend the baking time for both. I’d also recommend switching the pans’ positions halfway through.

  • Salmon is also excellent with rice. Try it with this Lemon Rice for something easy and elevated.

  • Salmon with asparagus is CLASSIC. Try this Roasted Asparagus with Caramelized Onions or creamy Asparagus Soup.

  • For a cool side dish option, Baked Salmon in Foil is lovely alongside a veggie-loaded grain salad like Italian Farro Salad or a hearty green salad like this BLT Chopped Salad.


Ideas for Leftovers and Reheating: Cooked salmon can be eaten the next day!

  • My favorite ways to enjoy leftover cooked salmon leftover are on top of a salad (I eat it cold or let it come to room temperature first), scrambled with eggs, or mixed into a simple pasta. You could also use it in a Healthy Shrimp Scampi!

  • Store cooked baked salmon in the refrigerator for 1 to 2 days.

  • If you’d like to reheat the salmon, be slow and gentle so that the salmon doesn’t dry out. I recommend reheating individual portions, either in the microwave on low power, or in a skillet.

  • To reheat in a skillet: Let the salmon come to room temperature. Heat a nonstick skillet over medium. Once it is hot, add the salmon and a splash of water, then immediately cover it. Let the salmon steam, just until it is heated through, about 2 to 4 minutes.

  • To reheat in the microwave: Let the salmon come to room temperature. Gently warm on medium-low power, just until warmed through.


Even though baked salmon feels like something you should save for a special night in, I am begging you to give it a chance on your everyday/my-life-is-crazy/weekday-nights. It is important to eat a balanced, healthy, wonderful-tasting meals daily. Since baked salmon in foil is so quick and easy to make, it’s the ideal candidate.



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