Oven Baked Salmon in Foil Recipe

Looking for a simple dinner recipe? Our oven baked salmon in foil recipe has you covered.

When we say simple, we mean something’s as effortless as baked salmon—seasoned filets baked with vegetables. But we thought ‘why not take it a step further’, and that’s exactly what we did, wrapping the fish in foil. Doing so retains its moisture really well.

The fish is cooked with asparagus, cherry tomatoes, and zucchini. As everything is cooked ‘en’ foil, you won't have to worry about cleaning up any kitchen mess.

Cooking method aside, there's one other thing we know you're interested in: Is this baked salmon in foil recipe healthy?

Let’s find out.

Is Oven Baked Salmon Good for You?

Yes, it is.

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Salmon, and other fatty fish, has a high content of omega-3 fatty acids, a type of polyunsaturated fat. These fatty acids are required because the body cannot synthesize them; thus, they must be consumed on a regular basis.

Long-chain fatty acids are the most beneficial omega-3 fatty acids. They occur naturally as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in oily fish.

These fatty acids are believed to benefit the heart and contribute to the health of the skin, joints, and hormonal balance.

Salmon is an excellent source of protein (22 g protein per 100 g), which is vital for bone health, muscle preservation, and body healing.

More Healthy Salmon Recipes

If you’re looking for more healthy recipes featuring salmon, 

• Oven-Baked Salmon Recipe: This healthy recipe offers you a wholesome and balanced meal. The baked salmon is seasoned to perfection with a flavorful spice rub and served with tender potatoes and crunchy asparagus.
• Cedar Plank Salmon Recipe: When baked, the cedar planks give out an interesting musky, woodsy aroma that infuses your fish filets. It would be quite impressive if you serve this at a dinner party.
• Lemon Dill Salmon Recipe: This recipe features tender, juicy salmon baked to perfection. All it takes is less than an hour to make!

Main Ingredients You’ll Need

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Our baked salmon in foil recipe contains:

• Salmon: We generally use sockeye salmon, but you can use any type of salmon available in the supermarket or fishmonger for this recipe. Be sure to get boneless salmon filets.
• Vegetables: For this recipe, we baked asparagus, cherry tomatoes, and zucchini alongside the salmon.
• Seasonings: We made a simple spice rub to season the salmon using salt, black pepper, minced garlic, fresh rosemary, Cajun seasoning, and Italian seasoning.

You may think that Cajun and Italian seasoning shouldn't be mixed together, but the two actually complement each other quite well. The combination gives the salmon a warm, aromatic flavor that masks the fishy smell.

See our article how long to bake salmon in foil here.

Storing and Reheating

Leftover salmon should be stored in an airtight container and placed in the fridge. Doing so should extend the shelf life for about five days.

We recommend keeping the fish and veggies in separate containers to keep them both fresh and tasty.

To reheat the salmon, simply microwave it for about 2 minutes.

Side Dishes

We recommend serving this salmon dish with a side of mashed potatoes.

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The silky smooth mash is so versatile that you can pair it with almost any food.

When plating, make a bed of mash in the middle of your serving plate and place the salmon filet on top. That way, when you cut into the salmon, you can take a piece of the mash with your fork as well.

To cleanse your palate after the meal, we suggest having a glass of lime watermelon juice. The drink is balanced with sweet and sour flavors, making it a refreshing and satisfying dessert drink to end a hearty meal.

For more delicious salmon ideas, take a look at what you should be making this summer.

Baked Salmon in Foil Recipe

5 from 2 votes

Our baked salmon in foil recipe features juicy salmon filets served with baked vegetables. It's a simple recipe that can be made using one pan!

- by Tuyet Pham, Luna Regina, 2022-06-13

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• cook TIME 30 mins
• prep TIME 10 mins
• total TIME 40 mins

• COURSE Main Course
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 470 kcal

INGREDIENTS

1x2x3x

• 34 oz boneless salmon (scales removed, cleaned and patted dry)
• 12 oz asparagus
• 6 oz yellow zucchini (cut into ½-inch thick slices)
• 6 oz cherry tomatoes
• 2 oz lemon (sliced)
• 1 tbsp olive oil
• 3 tbsp unsalted butter (divided)
• 1/2 tsp salt
• 1 tbsp garlic (minced)
• 1 tbsp Italian seasoning
• 1/2 tsp black pepper
• 1 tsp fresh rosemary (leaves only)
• 1/2 tsp Cajun seasoning
• 2 tbsp parsley (finely chopped)

INSTRUCTIONS

Image instructions

1

Season the salmon: Place 34 oz boneless salmon on a large plate, skin side down. Combine 1/2 tsp salt, 1/2 tsp black pepper, 1 tbsp minced garlic, 1 tsp chopped fresh rosemary, 1/2 tsp Cajun seasoning, 1 tbsp Italian seasoning, and 1 tbsp olive oil. Rub evenly on the salmon and set aside.

2

Prepare the oven and baking sheet: Preheat the oven to 450°F and wait for it to heat up. While you wait, line the baking sheet with aluminum foil. Use a kitchen brush to grease 1 tbsp unsalted butter on the foil. This will prevent the salmon from sticking to the foil as it cooks.

3

Arrange the fish and vegetables: Place the salmon in the middle of the greased baking sheet, spacing the filets ½-inch from each other. Arrange 12 oz asparagus, 6 oz zucchini, and 6 oz cherry tomatoes around the fish filets.

4

Add butter and lemon over the vegetables: Divide the remaining 2 tbsp unsalted butter into small knobs and drop them over the vegetables. Scatter 2 oz lemon slices over the pan.

5

Bake the food: Wrap the food with another layer of foil, crimp the edges to seal it tight. and put it into the preheated oven. Bake for 30 minutes at 450°F. Once the time is up, take the pan out of the oven and remove the foil cover.

6

Garnish and serve: Sprinkle 2 tbsp freshly chopped parsley evenly across the pan. Transfer the salmon and vegetables to your serving plates and enjoy.

NUTRITION

Nutrition Facts

Baked Salmon in Foil Recipe

Amount Per Serving (1 serving)

Calories 470Calories from Fat 216

% Daily Value*

Fat 24g

37%

Saturated Fat 8g

50%

Polyunsaturated Fat 3g

Monounsaturated Fat 8g

Cholesterol 146mg

49%

Sodium 532mg

23%

Potassium 1320mg

38%

Carbohydrate 9g

3%

Fiber 4g

17%

Sugar 4g

4%

Protein 57g

114%

Vitamin A 1521IU

30%

Vitamin C 33mg

40%

Calcium 88mg

9%

Iron 4mg

22%

* Percent Daily Values are based on a 2000 calorie diet.

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