Delicious salmon served with creamy sauce, rice pilaf, and potato wedges on a black plate.

Stovetop~25 minComplexity

Baked Salmon

Name: Baked Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: Salmon, raw; Avocado oil; Kosher salt and freshly-cracked black pepper; fresh lemon wedges

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.

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Ingredients

4 servings

•
Salmon(227g)
•
Avocado oil(30g)
•
Kosher salt and freshly-cracked black pepper
•
fresh lemon wedges

Instructions

1Remove the salmon from the refrigerator and let it rest on the counter for 15–30 minutes until it reaches room temperature.
2Preheat the oven to 450°F and line a baking sheet with aluminum foil or use an oven-safe non-stick skillet.
3Blot the salmon filets dry on all sides with paper towels, then place them skin-side down on the prepared baking sheet. Tuck any thin ends under for even cooking.
4Brush the salmon on all sides (except the skin) with avocado oil, then season generously with salt and black pepper.
5Bake at 450°F for 4–6 minutes per half inch of thickness, until the internal temperature reaches 135–140°F. The flesh should be opaque and flake easily when tested with a fork.
6Remove the baking sheet from the oven and let the salmon cool for 2–3 minutes.
7Divide the salmon evenly into 4 airtight containers while still warm, pairing each filet with your choice of carbs (rice, roasted vegetables, or grain). Seal containers and refrigerate.
8When ready to eat, reheat gently in a 300°F oven for 5–8 minutes until warmed through, or consume cold. Finish with lemon juice and fresh herbs if desired.

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

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Common questions

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.