Looking for a simple dinner recipe? Our 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 Baked Salmon Good for You?
Yes, it is.
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
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.
How to Make Baked Salmon in Foil
If your salmon has not yet been trimmed off its scales, it’s best to remove them before baking. You can use a scale remover or trim the layer off with a shape knife.
However, if you’re getting your salmon from a fishmonger, you can kindly ask them to remove the scales for you.
Whether you’re removing the scales yourself or not, we recommend running the filets under cold water to clean off any unwanted impurities. After that, pat them dry with a paper towel to be ready for the seasonings.
Once your fish filets are prepped, you can proceed with today’s baked salmon in foil recipe:
Step 1: Season the salmon.
Step 2: Prepare the oven and baking sheet.
Step 3: Arrange the fish and vegetables.
Step 4: Add butter over the vegetables.
Step 5: Bake the food.
Step 6: Garnish and serve.
Full ingredient measurements and detailed instructions are available in the recipe section below.
How Long to Bake Salmon in Foil
At 440°F
As strange as it may sound, we actually baked our salmon for 30 minutes at 440°F.
Although food cooks quickly at such a high temperature, the salmon and veg need a good 30 mins to cook being wrapped inside aluminum foil.
At this time and temperature, the salmon should be well done, with the asparagus and zucchini being cooked just enough to retain their crunchiness.
You can also bake salmon at lower temperatures as well. Here are some examples:
At 400°F
Baking portion-size salmon filets at this temperature take about 12 to 14 minutes, uncovered.
At 350°F
At this temperature, a portioned salmon filet would take about 16 to 18 minutes to cook uncovered in a preheated oven.
These temperatures and times are for baking salmon without aluminum foil and all the veggies. Wrapped in foil and cooked with vegetables, the salmon will need 25 to 30 minutes.
Keep in mind that these temperatures and cooking times are only guidelines. The end result will depend on how well your oven functions.
If you prefer something caramelized, our broiled salmon filets are just what you should try next.
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 for Baked Salmon in Foil
We recommend serving this salmon dish with a side of mashed potatoes.
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.
Here is a quick look at the nutrition facts of today’s meal:
For more delicious salmon ideas, take a look at what you should be making this summer.
Baked Salmon in Foil Recipe
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!
- cook TIME 30 mins
- prep TIME 10 mins
- total TIME 40 mins
- COURSE Main Course
- CUISINE American
- SERVINGS servings
- CALORIES 470 kcal
INGREDIENTS
- 34 ozboneless salmon (scales removed, cleaned and patted dry)
- 0.5 tspsalt
- 0.5 tspblack pepper
- 1 tbspgarlic (minced)
- 1 tspfresh rosemary (leaves only)
- 0.5 tspCajun seasoning
- 1 tbspItalian seasoning
- 1 tbspolive oil
- 3 tbspunsalted butter (divided)
- 12 ozasparagus
- 6 ozyellow zucchini (cut into ½-inch thick slices)
- 6 ozcherry tomatoes
- 2 ozlemon (sliced)
- 2 tbspparsley (finely chopped)
INSTRUCTIONS
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.
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.
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.
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.
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 440°F. Once the time is up, take the pan out of the oven and remove the foil cover.
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
Luna Regina
Writer, Author
SaVanna Shoemaker, MS, RDN, LD
Nutrition Reviewer