Welcome to the delightful world of Garlic Herb Baked Salmon, a dish that combines the rich flavors of freshly minced garlic and a medley of herbs, resulting in a truly healthy salmon recipe. Salmon, with its tender texture and delicious taste, is not just a treat for your palate but also a powerhouse of nutrition. This protein-rich dish is renowned for its high content of omega-3 fatty acids, making it a fantastic choice for those seeking both flavor and health benefits.
In today’s fast-paced lifestyle, preparing a meal should be both effortless and satisfying. Garlic herb salmon is a quick and simple option that allows you to enjoy restaurant-quality dining in the comfort of your home. Let’s dive into the countless reasons to embrace this delightful dish!
Introduction to Garlic Herb Baked Salmon
Garlic Herb Baked Salmon is a culinary gem that effortlessly combines delicious salmon recipe with vibrant garlic herb flavors. This dish stands out due to its simplicity and speed, making it perfect for both busy weeknights and celebratory dinners. The succulent salmon fillet bakes to perfection, absorbing the fragrant blend of garlic and herbs, resulting in a mouthwatering experience.
With this quick cooking meal, anyone can impress family and friends without spending hours in the kitchen. The versatility of garlic herb flavors pairs wonderfully with a variety of sides, allowing for endless possibilities. Imagine a spread of steaming vegetables or a refreshing salad alongside this delightful fish. Garlic Herb Baked Salmon is a true crowd-pleaser that elevates any meal.
Benefits of Eating Salmon
Salmon is not just a delicious meal option; it boasts numerous health benefits that make it a valuable addition to any diet. Its rich profile includes essential omega-3 fatty acids and high-quality protein, both of which contribute to overall well-being.
Rich in Omega-3 Fatty Acids
One of the key benefits of salmon lies in its high omega-3 content. Omega-3 fatty acids are crucial for maintaining heart health, as they help reduce triglyceride levels and lower blood pressure. These healthy fats also possess anti-inflammatory properties, which can be beneficial in managing chronic conditions. Eating salmon regularly may even support cognitive function, benefiting brain health in the long run.
High-Quality Protein Source
In addition to its omega-3 fatty acids, salmon offers a remarkable amount of protein, making it an ideal food for muscle repair and growth. This complete protein source contains all essential amino acids, which are vital for bodily functions and metabolism. Including salmon in your meals promotes satiety and can be an excellent choice for those looking to maintain or lose weight while preserving muscle mass.
Nutrient | Amount per 3.5 oz (100 g) |
---|---|
Calories | 206 |
Protein | 22 g |
Total Fat | 13 g |
Omega-3 Fatty Acids | 2.3 g |
Omega-6 Fatty Acids | 0.2 g |
Garlic Herb Baked Salmon: A Flavorful Recipe
Creating a delicious garlic herb salmon recipe begins with the right ingredients. Preparing the ingredients for salmon plays a significant role in enhancing the flavors of the dish. With fresh herbs and quality salmon, you can appreciate every bite of this delightful meal.
Ingredients Needed
- 4 salmon fillets
- 3 cloves of garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Preparation Steps
Start by preheating your oven to 375°F (190°C). In a bowl, mix the garlic, parsley, dill, olive oil, lemon juice, salt, and pepper. This mixture will serve as the marinade for the salmon. Coat the fillets with this flavorful blend, ensuring they are well covered. Allow the salmon to marinate for at least 30 minutes to absorb the delightful flavors before baking.
Step-by-Step Cooking Instructions
Making Garlic Herb Baked Salmon is a straightforward process that anyone can master. This section offers detailed cooking instructions for salmon that will lead you to a delicious meal. Start by preparing the marinade, marinating the salmon, and finally, baking the salmon to perfection.
Preparing the Marinade
Begin by gathering your ingredients for the marinade. Combine the following in a mixing bowl:
- 3 tablespoons of olive oil
- 3 cloves of minced garlic
- Juice of one lemon
- Your choice of fresh herbs, such as dill, parsley, or thyme
Whisk these components together until well blended. This flavorful marinade enhances the taste of the salmon.
Marinating the Salmon
Next, prepare the salmon fillets. Place them in a shallow dish and pour the marinade generously over the top. Ensure each piece is evenly coated. Allow the salmon to marinate in the refrigerator for at least 30 minutes. This step is vital for marinating salmon, as it allows the flavors to penetrate the fish.
Baking the Salmon
Preheat your oven to 375°F. Arrange the marinated salmon fillets on a baking sheet lined with parchment paper or lightly greased aluminum foil. Bake the salmon for 15-20 minutes, or until the fish flakes easily with a fork. Keep an eye on the salmon to prevent overcooking, which can dry it out.
Perfect Pairings for Garlic Herb Baked Salmon
When it comes to enjoying Garlic Herb Baked Salmon, selecting the right side dishes and wine pairings can elevate the dining experience. Each complement will enhance the flavors of the dish, making it a memorable meal. Below are some fantastic options to consider.
Suggested Side Dishes
- Roasted Vegetables: A medley of seasonal vegetables, such as carrots, zucchini, and bell peppers, roasted to perfection brings color and antioxidants to the plate.
- Quinoa Salad: Light and nutritious, a quinoa salad with cherry tomatoes, cucumber, and a lemon vinaigrette adds a refreshing crunch.
- Sautéed Spinach: Quick-cooked spinach with garlic and olive oil offers a simple and healthy side that pairs beautifully.
Best Wine Pairings
Choosing the perfect wine can enhance the overall experience. Here are some top wine pairings for Garlic Herb Baked Salmon:
- Sauvignon Blanc: A light white wine known for its crisp acidity and citrus notes, making it a perfect match for the salmon’s flavors.
- Chardonnay: An unoaked Chardonnay provides a clean and refreshing contrast to the richness of the salmon.
- Pinot Grigio: This wine offers a light body and refreshing taste that won’t overpower the dish.
Tips for a Perfectly Baked Salmon
When it comes to tips for cooking salmon, ensuring you start with quality ingredients is paramount. Selecting fresh salmon plays a crucial role in the final taste and texture of your dish. Here’s a detailed fresh salmon guide to help you choose the best fish and adjust cooking times for optimal results.
Choosing Fresh Salmon
To guarantee a delicious outcome, inspect the salmon closely. Look for the following features:
- Clear eyes: They indicate freshness.
- Bright red gills: This shows the fish is fresh and not dried out.
- Pleasant sea smell: A sweet, oceanic scent is ideal. Avoid fish with strong, fishy odors.
Adjusting Cooking Time for Thickness
The thickness of the salmon fillet directly influences the cooking time. Here’s how to ensure your salmon stays moist and flavorful:
Thickness (inches) | Cooking Time (minutes per side) |
---|---|
1 | 10 |
1.5 | 12 |
2 | 14 |
Following these tips for cooking salmon will help elevate your dish, ensuring a satisfying and tasty meal every time.
Herbs and Seasonings to Enhance Flavor
Enhancing the flavor of Garlic Herb Baked Salmon hinges on the selection of the right herbs for salmon and seasoning options. Utilizing a variety of fresh herbs can elevate the dish to new levels, enhancing both taste and aroma. Here are some top selections you might consider.
Best Herbs for Salmon
When preparing salmon, fresh herbs can make a significant difference. Some of the best herbs you can use include:
- Dill: Known for its delicate flavor that complements the richness of salmon.
- Parsley: Adds a fresh and slightly peppery taste.
- Chives: Offers a mild onion flavor that’s a perfect match for salmon.
- Thyme: This herb adds a warm, earthy flavor that deepens the overall taste.
- Basil: Provides a sweet, aromatic touch, especially nice in Mediterranean dishes.
Alternative Seasonings
Beyond herbs, exploring versatile seasoning options can further enhance your salmon dish. Consider these alternatives:
- Lemon zest: Brightens up the flavors and adds a citrusy zing.
- Garlic powder: A fantastic way to get that distinct garlic flavor without the freshness inhibiting cooking.
- Paprika: Adds a subtle smokiness and vibrant color to the dish.
- Black pepper: Simple yet effective, it adds a bit of heat and depth.
Customizing your blend of herbs for salmon offers a creative outlet for culinary exploration, allowing you to tailor the flavor to suit your personal palate.
Herb/Seasoning | Flavor Profile | Complementary Ingredients |
---|---|---|
Dill | Fresh, delicate | Lemon, garlic |
Parsley | Bright, peppery | Olive oil, vegetables |
Chives | Mild onion | Butter, cream |
Thyme | Warm, earthy | Potatoes, butter |
Basil | Sweet, aromatic | Tomatoes, mozzarella |
Macronutrient Breakdown of Garlic Herb Baked Salmon
Understanding the nutritional value of Garlic Herb Baked Salmon is essential for anyone looking to enhance their meal planning. This dish not only offers delightful flavors but also provides a remarkable profile in terms of health benefits. The salmon nutritional information highlights that a typical serving contains approximately 300 calories, making it an excellent choice for those mindful of their calorie count.
Caloric Content per Serving
Each serving of Garlic Herb Baked Salmon contributes around 300 calories, which is relatively low considering the nutrient density. This makes it appealing for individuals aiming for a balanced diet without excessive caloric intake. The dish is particularly suitable for health-conscious eaters looking to enjoy flavorful meals while maintaining their dietary goals.
Protein, Fat, and Carbohydrate Values
In terms of macronutrients, this salmon boasts about 40 grams of protein per serving, making it a standout high-protein option. Additionally, it contains approximately 15 grams of fat, most of which are healthy omega-3 fatty acids essential for heart health. Furthermore, you’ll find minimal carbohydrates, allowing it to fit seamlessly into low-carb dietary plans. This wholesome profile reinforces Garlic Herb Baked Salmon as a nutritious and satisfying meal choice for those prioritizing health.