For this oven-baked salmon recipe, you’ll need salmon, olive oil, butter, potatoes, asparagus, and some basic seasonings.
We used salmon with skin for its gorgeous texture and delectable flavors, but skinned salmon should do just as fine.
It doesn’t have to be the expensive ‘sushi-grade’ salmon either. For this recipe, regular salmon sold in plastic wrap in the frozen section is good enough.
As portioning is so important to healthy eating, we recommend that you take the weight of each fish fillet seriously. Each serving requires an 8.5-ounce fillet, so try to either find something similar in weight and do some trimmings or divide a very large fillet into small ones.
Besides asparagus, our all-time favorite veg to serve with salmon, we also picked something more fulfilling, in this case, potatoes. Their fluffy, tender texture makes them an ultimate side for any meat or fish.
We precooked the vegetables so we could later bake them along with the salmon. First, we microwaved the potatoes for 5 minutes, then added the asparagus and seasonings and microwave for another 3 minutes. You can also steam or boil them instead, for the same amount of time.
The veg was pre-cooked so we could later bake them along with the salmon.
Right off the bat, we seasoned the vegetables with butter and oregano.
Salt and pepper were sprinkled onto the fillets, and for a spicy kick we added a combination of Cajun and paprika powders.
Salmon also goes great with garlic, so we added some garlic powder, but not so much that it overpowers the flavor.
Coming next is a variety of herbs for a complex mix of aromas. We’re using Italian seasoning and some additional fresh thyme. Feel free to use your own favorite herbs instead, but it’s best not to leave them out.
Finally, we gently rubbed some olive oil into the fish to help things cook evenly, and some lemon juice to rid the seafood aroma.
How to Tell if Baked Salmon Is Done
A cold (but not frozen) fillet an inch thick and however big in size should turn out moist, soft, and done in 15 minutes at 400°F. For any extra inch in thickness, add 2 minutes to the cooking time.
The above time and temperature apply to cooking with the oven only, not with an air fryer. It circulates heat faster and cooks food more quickly, so your fish will dry out instead of being perfectly cooked.
To cook fish fillets from frozen, you need to let them soften first using these methods.
Can You Freeze It?
Physically, you can do so and reheat it, but seeing how its texture turns dry and rubbery, that’s not something we would recommend. When working with salmon, you want to freeze it fresh, then defrost it properly before you cook it.
How to Reheat
If you have leftovers, wrap them carefully and refrigerate within 4 days. Reheat it as you would cook it, but in just 5 minutes.
As for the veg, they will survive for up to 5 days in the fridge and reheat the same way as the fish. We don’t recommend freezing roasted vegetables.
What to Serve With
Although we have already included potatoes and asparagus in our recipe, it doesn’t hurt to have a crisp, fresh salad on the side. We went for a Greek salad; simple and easy to throw together.
To round off the meal, we made some celery cucumber juice and served it with ice.
Of course, these are just a few of our suggestions. If you’re into shaping your own meal plan, have a look at our guidelines then scroll through our website for recipes with precise nutritional profiles.
Place 24 oz potatoes into a large bowl that will also fit 12 oz asparagus (we’ll place them into the bowl later) and cover with plastic wrap. Microwave on medium for 5 minutes. Preheat the oven to 400°F.
Gently rub 26 oz salmon with the seasoning mix, 2 tbsp olive oil, 1 tsp lemon juice. Set aside.
When the potatoes are done, gently uncover the wrap, add 12 oz asparagus, 1 tsp dried oregano, and 2 tbsp unsalted butter, and cover it again. Microwave on medium for 3 more minutes.
Meanwhile, line a baking tray with parchment and arrange the salmon in the middle.
When the veggies are done, remove the wrap carefully, give it all a toss, and place them around the salmon like so. Bake in the preheated oven for 15 minutes. You can prepare the sides in the meantime — scroll past this recipe card to reveal their recipes.
Garnish with 2 tbsp parsley on top and serve.
Amount Per Serving (1 serving)
Calories 494Calories from Fat 198
% Daily Value*
Saturated Fat 6g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Vitamin A 1291IU
Vitamin C 24mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
The recipe is easy to follow and requires only a few ingredients, making it a quick and convenient option for a healthy dinner.
Easy to make, i’m making it again tonight for the 2nd time.