Tasty salmon fillet with toasted bread, lemon slices, and seeds on a dark plate.

Stovetop~30 minComplexity

Simple, Perfect Baked Salmon at 400 degrees F

Name: Simple, Perfect Baked Salmon at 400 degrees F
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: Salmon, raw; Olive oil; Seasonings of choice (salt, pepper, seafood seasoning, Cajun seasoning, etc.); Fresh herbs, lemon wedges (optional for serving)

Baked Salmon at 400°F delivers 35g protein and 404 calories per serving, making it one of the leanest protein sources available. Four servings prepare quickly on the stovetop, giving you a repeatable dinner for hitting fat-loss macros without cooking variation. Omega-3s plus complete amino acids in under 20 minutes of active prep.

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Ingredients

4 servings

•
Salmon(680g)
•
Olive oil(23g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
•
Seasonings Of Choice (Salt, Pepper, Seafood Seasoning, Cajun Seasoning, Etc.)
•
Fresh Herbs, Lemon Wedges (Optional For Serving)

Instructions

1Preheat your oven to 400°F and line a 9×13-inch baking dish with parchment paper.
2Pat the salmon dry with paper towels to remove excess moisture, then arrange the fillets skin-side down in the prepared baking dish, making sure they do not touch each other.
3Drizzle the salmon generously with olive oil and season with salt, pepper, and any additional seasonings of your choice.
4Bake at 400°F for 11–14 minutes, until the salmon flakes easily with a fork and registers 135°F on an instant-read thermometer inserted at the thickest part (the flesh will appear opaque and slightly firm to the touch).
5Remove from the oven and let the salmon rest for 5 minutes while still in the pan.
6Divide the salmon evenly into 4 airtight containers while hot, then allow to cool to room temperature before sealing and refrigerating for up to 4 days.

Nutrition — Per Serving

404

calories

35g

protein

29g

fat

Carbohydrates: 0g
Saturated fat: 6.0g
Sodium: 100 mg
Dietary fiber: 0.0g

4 servings per batch · ~176g 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 35g of protein with 404 calories, 29g fat, and 0g carbs. This makes it one of the leanest protein sources available for tracking macros.

How long does Baked Salmon take to prep?

Quick prep timing means you can have this ready in minimal time on a stovetop. With 4 servings per batch, it's efficient for prepping 3-4 days of protein-focused meals.

Is Baked Salmon good for fat loss?

At 404 calories and 35g protein per serving with zero carbs, this recipe fits fat loss phases where you need high protein without carbohydrate calories. The omega-3 fatty acids from salmon support overall health during calorie-restricted phases.