Oven-Baked Salmon with Lemon and Fresh Herbs

Oven-baked salmon is one of those dishes that looks impressive enough for company but requires very little active effort. A handful of fresh herbs, a squeeze of lemon, and about thirty minutes in the oven are all it takes.

Salmon's reputation as a healthy food is well deserved. A single 150-gram serving provides around 34 grams of protein and a substantial amount of omega-3 fatty acids — specifically EPA and DHA, which are the forms the body uses directly without conversion. Omega-3s from fatty fish are associated with heart health, reduced inflammation, and cognitive function. The Canadian dietary guidelines recommend eating fish at least twice a week, and salmon is one of the most practical ways to hit that target.

Choosing salmon

Both farmed Atlantic salmon and wild Pacific salmon work well in this recipe. Wild salmon — coho, sockeye, or chinook — has a slightly firmer texture and a deeper colour. Farmed Atlantic salmon is milder, fattier, and often more available. Both are nutritionally valuable. If buying farmed, look for products raised in recirculating aquaculture systems or carrying a credible sustainability certification, as practices vary significantly among producers.

Salmon fillets can be baked skin-on or skin-off. Skin-on is easier — the skin acts as a natural barrier that prevents the bottom of the fillet from drying out and makes the fish easier to transfer without it falling apart.

The recipe

Ingredients (serves 2):

• 2 salmon fillets, about 150–180 g each
• 1 lemon, half juiced and half sliced thinly
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• Small handful of fresh dill or flat-leaf parsley
• Salt and freshly ground black pepper

Preheat the oven to 200°C. Line a baking dish with parchment paper. Place the fillets skin-side down in the dish. Drizzle with olive oil and lemon juice, then scatter the minced garlic over the top. Season generously with salt and pepper. Lay the lemon slices over the fillets and scatter the fresh herbs on top. Bake for 12 to 15 minutes, depending on the thickness of the fillets. The fish is ready when it flakes easily at the thickest point when pressed gently with a fork.

Getting the timing right

Overcooked salmon is dry and disappointing. The margin between perfectly cooked and overdone is narrower than with most proteins, so it's worth checking the fish at 12 minutes the first time you make this. A fillet that is about 2.5 cm thick at its highest point will take 13 to 15 minutes at 200°C. Thinner fillets — particularly tail pieces — may only need 10 to 11 minutes.

If you use a meat thermometer, the internal temperature at the thickest point should reach 63°C for fully cooked fish. Some cooks prefer salmon slightly under this — around 57 to 60°C — for a more silky, less firm texture. This is a matter of preference, not safety, for healthy adults.

What to serve alongside

Steamed or roasted vegetables make the simplest and most appropriate accompaniment. Asparagus, green beans, or broccoli roasted in the same oven for the final 10 minutes of the salmon's cooking time works well. A plain grain — quinoa, brown rice, or new potatoes — rounds the meal out. A green salad with a light vinaigrette keeps the meal feeling fresh rather than heavy.

Leftovers store well in the fridge for up to two days and are good cold on a salad or flaked through pasta the following day.