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
- 1Preheat oven to 375°F. Line a large baking sheet with aluminum foil, lightly coat with cooking spray, then arrange half of the fresh rosemary down the center. Slice one lemon into thin rounds and arrange half the slices over the rosemary.
- 2Remove the salmon from the refrigerator and place it skin-side down on the prepared baking sheet. Drizzle the salmon with olive oil, season with salt and pepper, then rub to coat evenly. Scatter the minced fresh garlic over the top, then layer the remaining rosemary sprigs and lemon slices on top of the salmon.
- 3Juice the second lemon and pour the juice over the salmon. Fold the foil sides up and over the salmon to create a sealed packet, leaving a small air pocket inside. If needed, use a second piece of foil to ensure the packet is fully enclosed.
- 4Bake at 375°F for 15–20 minutes, until the salmon is opaque and flakes easily with a fork at the thickest part. Check at 13 minutes if the salmon is thinner than 1 inch; allow up to 22 minutes if thicker than 1.5 inches.
- 5Carefully open the foil packet (watch for hot steam). Change oven to broil setting, return the salmon to the oven uncovered, and broil for 2–3 minutes, until the top is lightly golden and the garlic is slightly caramelized. Watch closely to prevent burning.
- 6Remove from oven and check that the salmon flakes easily with a fork and is cooked through at the thickest part (internal temp 145°F). If slightly underdone, re-cover with foil and rest for 1–2 minutes.
- 7Divide the salmon evenly into 6 airtight containers while still warm, portioning with skin intact or removed as preferred. Cool to room temperature before sealing.
- 8Refrigerate for up to 4 days. Reheat gently in a 300°F oven for 5–7 minutes, or serve cold with additional lemon juice and fresh herbs.
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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Set up your profile to unlockCommon questions
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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