Lemon Pepper Salmon
Lemon Pepper Salmon provides 31g protein and 359 calories per serving, combining omega-3 content with substantial protein for recovery support. Batch-preps 6 servings on the stovetop with minimal hands-on time, covering multiple meals in one cook session. The complete amino acid profile from salmon supports muscle protein synthesis while keeping you fueled between training blocks.
Ingredients
- •Salmon(907g)
- •10 Sprigs Of Fresh Thyme (Optional, But Delicious)
- •Lemon
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •1/2 teaspoon freshly ground black pepper (plus additional to taste)
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 rimmed baking sheet large enough to hold your piece of salmon with a large piece of aluminum foil. If you prefer the salmon not to touch the foil, lay a sheet of parchment paper on top.
- 2Lightly coat the foil with baking spay, then arrange 5 sprigs of the thyme down the middle. Cut one of the lemons into thin slices and arrange half of the slices down the middle too. Place the salmon on top.
- 3Drizzle the salmon with the olive oil. Zest the second lemon over the salmon and sprinkle with the salt and pepper. Lay the remaining thyme and lemon slices on top of the salmon. Juice the zested 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 18-21 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 is slightly golden and the fish is cooked through completely. Watch the salmon closely as it broils to make sure it doesn’t overcook. 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
359
calories
31g
protein
25g
fat
- Carbohydrates
- 0g
- Saturated fat
- 5.3g
- Sodium
- 89 mg
- Dietary fiber
- 0.0g
6 servings per batch · ~156g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Pepper Salmon have per serving?
Each serving delivers 31g of protein and 359 calories with 25g fat and 0g carbs. This zero-carb option is one of the highest protein-per-calorie salmon preparations available.
How long does Lemon Pepper Salmon take to prep?
This recipe has quick prep time on the stovetop and batch-cooks 6 servings at once. The quick prep method means you can have multiple days of dinners ready efficiently.
Is Lemon Pepper Salmon good for muscle gain?
At 31g protein per serving with 359 calories, this recipe supports muscle gain when you're prioritizing protein intake and using the zero-carb structure to manage carbs elsewhere. The omega-3 fats from salmon also support recovery and hormonal health during a muscle-building phase.
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