Baked Salmon with Herbs and Lemon
Roast your favorite seasonal veggies while baking this fish for a wonderful dinner any time of the year.
- Yield
- 4 servings
- Serving size
- 4 oz. prepared fish or 1/4 of recipe
- Rating
- 3.76 of 5 (89 ratings)
Food groups
- Protein Foods: 3 1/2 ounces
Ingredients
- 16 ounces salmon, fresh or frozen (or any white fish)
- 1/4 teaspoon paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/8 teaspoon black pepper
- 1/8 teaspoon dried oregano
- 1/8 teaspoon dried thyme
- 1 tablespoon lemon juice
- 1 1/2 tablespoons margarine, melted
Directions
- Wash hands with soap and water.
- If using frozen fish, thaw in refrigerator according to package directions.
- Preheat oven to 350 degrees F. Separate (or cut) fish into 4 pieces.
- Place fish in a 13x9x2-inch baking pan.
- Combine paprika, garlic and onion powders, pepper, oregano, and thyme in a small bowl.
- Sprinkle herb mixture and lemon juice evenly over the fish.
- Then drizzle melted margarine on top.
- Bake until fish flakes easily with a fork, about 20 to 25 minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 229.42 |
| Total Fat | 15.08 g |
| Saturated Fat | 2.96 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 6 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 1 g |
| Omega 3 - DHA | 1 g |
| Cholesterol | 60.78 mg |
| Carbohydrates | 0.77 g |
| Dietary Fiber | 0.16 g |
| Total Sugars | 0.13 g |
| Added Sugars included | 0 g |
| Protein | 21.41 g |
| Calcium | 19 mg |
| Potassium | 385 mg |
| Sodium | 94.6 mg |
| Copper | 0 mg |
| Iron | 0 mg |
| Magnesium | 30 mg |
| Phosphorus | 246 mg |
| Selenium | 40 mg |
| Zinc | 0 mg |
| Vitamin A | 113 mcg |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 2.7 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 13 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 7 mcg |
| Folate | 34 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 8 mg |
| Choline | 88 mg |
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Source
Recipe by: Adapted from Spicy Baked Fish — Pumpkin Post and Banana Beat Newsletters — University of Massachusetts Extension — Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-salmon-herbs-lemon. Federal works are public domain in the United States.