Healthy Oven Baked Salmon

Baked salmon and asparagus over a bed of quinoa and broccoli

Healthy oven-baked salmon with asparagus and broccoli baked together on a one sheet pan for a quick and easy dinner. Served over a bed of quinoa making this a complete and satisfying meal.

With this recipe, I am bringing it back to basics with simple healthy meals to make during the busy week. If you’re trying to get back on track to eating healthier and overwhelmed with the recipes to choose from then look no further. This is the first back to basics recipe post with many more to come over the next several months.

I’m starting the back to basics series with a healthy oven baked salmon because I understand that salmon or any fish can be intimidating to make. I want to reassure you that it’s simple and not to mention extremely good for you with the healthy fats and high in protein. Salmon is high in omega 3 fatty acids which our body can’t make on its own and we can only get through our diet.

Let’s get started.

One plated roasted salmon served over quinoa, asparagus and broccoli

The Ingredients

Quality ingredients for the best results.

Salmon: I aim to find quality wild salmon but if wild salmon is not available then go for the farmed raised. Wild salmon contains more minerals and less saturated fat than farmed raised but either option is better than none.

Extra Virgin Olive Oil: extra virgin olive oil is my go-to when it comes to cooking because it has a high smoke point and is the most stable cooking oil. The smoke point is the temperature that the oil will start to smoke and burn. Once the oil is past the smoke point it will lose some of it’s flavor and possibly taste burnt.

Coconut Aminos: a flavorful savory and slightly sweetened sauce made from coconut sap and salt. It’s very similar to soy sauce with color and flavor and can substitute any meal that contains soy sauce.

Dried Thyme: a savory herb with notes of lemon and pepper. I chose dried thyme because that’s what I had on hand. If you prefer to use fresh, 1 teaspoon of dried herbs for every 1 tablespoon of fresh herbs. For this recipe, you would need 1 tablespoon of fresh thyme.

Salt and Pepper: for flavor.

Broccoli and Asparagus: chopped broccoli and spears of asparagus are a staple in my kitchen. Feel free to swap out with a vegetable of your choice like zucchini, onions, cauliflower, or carrots.

Lemon: the juice of the lemon is squeezed on top of the dish because it gives the dish a burst of flavor and zest.

Quinoa: to balance out this meal with a complex carbohydrate, quinoa was included but brown rice or cauliflower rice would be a great alternative.

One sheet pan including two seasoned salmon fillets and raw asparagus

 

One Sheet Pan Dinner with Salmon Fillets and Asparagus

How to Bake Salmon

Preheat the oven to 400F or 200C and line a baking sheet with parchment paper. (makes clean up so much easier).

Wash broccoli and asparagus under cold water and pat dry. Toss the broccoli and asparagus on the baking sheet with olive oil, salt, and pepper. Spread out evenly leaving room for the salmon.

Coat top and bottom of salmon fillets with the remaining olive oil and transfer to the baking sheet skin side down. Drizzle the coconut aminos on top of the fillets and season with thyme, salt, and pepper. 

Place in the oven and bake for 12 minutes, depending on the thickness of the fillet you may need to cook longer. Remove from the oven and let cool for 5 minutes. Serve on a bed of quinoa and top it off with a fresh squeeze of lemon juice.

Two roasted salmon fillets on a baking sheet cooling with the asparagus and broccoli

 

Salmon Fillet Cooling on Baking Sheet

How Long to Bake Salmon

Baking salmon can vary depending on the thickness of the fillet. The general rule of thumb at 400F is to bake for 8-10 minutes per one-inch thickness or until the salmon is opaque in the center and will flake easily when touched.

Two plated seasoned roasted salmon with quinoa, asparagus and broccoli

More Dinner Recipes

Check out a few other healthy dinners that can be made in the week.

Print
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One plated roasted salmon served over quinoa, asparagus and broccoli

Healthy Oven Baked Salmon


  • Author: Melissa
  • Total Time: 22 minutes
  • Yield: 2 1x

Description

Flakey baked salmon fillet with asparagus and broccoli baked together on a one sheet pan for a quick and easy dinner.  Served over a bed of quinoa making this a complete and healthy meal.


Ingredients

Scale
  • 2 salmon fillets, fresh or thawed if frozen (46 oz. each)
  • 4 teaspoon extra virgin olive oil
  • 2 tablespoon coconut aminos (optional)
  • 1 teaspoon dried thyme (1 tablespoon fresh thyme)
  • salt and black pepper
  • 1.5 cup broccoli, chopped
  • 69 medium spears of asparagus
  • 1/2 lemon
  • 1.5 cup quinoa, cooked

 


Instructions

  1. Preheat oven to 400F | 200°C and line a baking sheet with parchment paper.
  2. Toss the broccoli and asparagus on the baking sheet with 2 teaspoons of olive oil, 1/2 teaspoon salt, and 1/2 teaspoon of black pepper. Spread out evenly leaving room for the salmon fillets.
  3. Coat top and bottom of salmon fillets with the remaining 2 teaspoons of olive oil and transfer to the baking sheet skin side down.
  4. Drizzle the coconut aminos on top of the fillets and season with dried thyme, salt, and pepper.
  5. Place in the oven and bake for 12-14 minutes or until the center is opaque in color and flakey when touched.
  6. Remove baking sheet from the oven and set to the side to cool for 5 minutes.
  7. Serve salmon and veggies over a bed of quinoa. 
  8. Top it off with a fresh squeeze of lemon juice.

Notes

  • Cooked salmon can be stored in an air-tight container in the refrigerator for up to three days.
  • Quinoa can be swapped out for brown rice or even cauliflower rice for those wanting a low carbohydrate.
  • Prep Time: 10
  • Cook Time: 12
  • Category: Main Dish
  • Method: Oven
  • Cuisine: American

Keywords: healthy oven baked salmon

– Melissa

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Hi, I’m Melissa. I’m an Integrative Nutrition Health Coach and Food Blogger. Here you will find Simple >> Healthy >> Delicious recipes.

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