Oven Roasted Salmon

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This article was prepared by Alaina Walsh, Sampson County Extension Master Food Volunteer.

Salmon is an excellent source of omega-3 fatty acids which help to keep blood from forming clots. They also help to protect against irregular heartbeats that can lead to heart attacks. Adding in omega-3 fatty acids are a great way to show your heart some love. This recipe is super easy and healthy, and can be made into a one pan meal if you add some veggies on the pan to roast with the salmon. Any veggies will do, but try sweet potato, broccoli, brussels sprouts, and bell peppers for a variety filled with fiber.

Serves 2


  • Two 5-ounce pieces salmon with skin
  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon chopped chives
  • 1 tablespoon fresh tarragon leaves (optional)
  • Vegetables of your choice (optional)


  1. Heat oven to 425 F. Line a baking sheet with foil.
  2. Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn’t, continue baking for 2 more minutes.
  3. If roasting vegetables as well, drizzle or spray cut vegetables of choice with olive oil and add your favorite seasonings. Keep it simple with salt and pepper, or add garlic powder, some spice, or any other spice mix you would like.
  4. Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.
  5. Vegetables may take slightly longer to cook depending on the kind and size of pieces used.

Nutritional analysis per serving (vegetables not included)

Serving size: 1 fillet

  • Calories: 244
  • Total carbohydrates: Trace
  • Dietary fiber: Trace
  • Sodium: 63 mg
  • Saturated fat: 2 g
  • Total fat: 14 g
  • Cholesterol: 78 mg
  • Protein: 28 g
  • Monounsaturated fat: 6 g
  • Added sugars: 0 g
  • Trans fat: 0 g
  • Total sugars: Trace
  • Potassium: 723 mg

Find more healthy recipes like this one at: www.mayoclinic.org/healthy-lifestyle/recipes/