
Baked Salmon
This Baked Salmon delivers 33g protein and 418 calories per serving — solid protein density from omega-3-rich fish in minimal time. Quick stovetop preparation for 6 servings means less frequent cooking throughout the week. Scales to support 160g+ daily protein intake while staying within calorie limits.
Ingredients
- •Salmon(907g)
- •Rosemary, Fresh
- •Lemon
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Garlic(240g)
- •Additional Chopped Fresh Herbs (Such As Basil, Thyme, Parsley, Dill, Or Green Onion (Optional))
Instructions
- 1Remove 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.
- 2Lightly 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.
- 3Drizzle 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.
- 4Fold 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.
- 5Bake 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 1/2 inches or more), it may need longer.
- 6Remove 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.
- 7To serve, cut the salmon into portions. Sprinkle with additional fresh herbs or top with an extra squeeze of lemon as desired.
Nutrition — Per Serving
418
calories
33g
protein
25g
fat
- Carbohydrates
- 13g
- Saturated fat
- 5.3g
- Sodium
- 96 mg
- Dietary fiber
- 0.8g
6 servings per batch · ~196g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Salmon have per serving?
Each serving provides 33g of protein and 418 calories with 25g fat and 13g carbs. This higher-protein version delivers solid macro density for post-workout meals or daily protein accumulation.
How long does Baked Salmon take to prep?
Quick prep yields 6 servings, so you can batch-cook enough salmon for most of a week in one stovetop session. Scaling across six meals keeps the per-meal effort minimal.
Is Baked Salmon good for muscle gain?
At 33g protein and 418 calories per serving, this recipe supports muscle gain phases with quality protein and balanced fat content. The calorie density pairs well with rice, potatoes, or pasta to hit surplus targets.
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