Baked Salmon
This Baked Salmon delivers 12g protein and 184 calories per serving — a lighter option for variety in your rotation without sacrificing micronutrient density. Quick stovetop prep for 4 servings works between heavier protein sessions. Use as a secondary protein source to diversify your weekly prep cycle.
Ingredients
- •Salmon(227g)
- •Avocado oil(30g)
- •Kosher salt and freshly-cracked black pepper
- •fresh lemon wedges
Instructions
- 1Let salmon rest on the counter for 15-30 minutes, until they have (at least mostly) come to room temperature.
- 2Heat oven to 450°F. Line a baking sheet with aluminum foil (or use an oven-proof non-stick skillet).
- 3Blot the salmon filets dry on all sides with paper towels. Place the salmon skin-side-down the prepared baking sheet (or skillet). If the ends of the salmon filets are really thin, just tuck them under a bit for even cooking.
- 4Brush the salmon on all sides (except the bottom) with oil. Sprinkle each filet with a generous pinch of salt and black pepper, along with any other dry seasonings you prefer.
- 5Bake until the internal temperature of the salmon reaches 135-140°F*, about 4-6 minutes per half inch of thickness (measured by the thickest part of the filet). You can also test for doneness by inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- 6Remove pan from the oven and transfer the salmon to a clean serving plate, either with the skin or leaving the skin behind. Sprinkle each filet with a good squeeze of lemon juice, plus any extra fresh herbs or sauce that you prefer. Then serve warm and enjoy!
Nutrition — Per Serving
184
calories
12g
protein
15g
fat
- Carbohydrates
- 0g
- Saturated fat
- 2.6g
- Sodium
- 33 mg
- Dietary fiber
- 0.0g
4 servings per batch · ~64g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Baked Salmon have per serving?
Each serving delivers 12g of protein and 184 calories with 15g of fat and 0g carbs. This is a lower-protein salmon option best paired with other protein sources or carbohydrate sides to meet macro targets.
How long does Baked Salmon take to prep?
Quick prep time makes this 4-serving batch feasible for weeknight cooking or meal prep. You can have four ready-to-eat salmon portions without extended active time.
Is Baked Salmon good for fat loss?
At 184 calories per serving with minimal carbs, this salmon works well during fat loss phases, though you'll need to prioritize other higher-protein options to hit daily protein goals. The omega-3 fatty acids support hormone function and satiety on a deficit.
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