Recipe of the Month: Oven-Baked Salmon


Salmon is one of the most nutrient-rich foods available around the world. It is deemed capable of such miraculous feats as extending life and preventing cancer and heart disease. This amazing oily fish not only contains one of the highest concentrations of omega-3s, it is also chock full of many other valuable nutrients.

Benefits of Salmon: Nutrition Facts

A 4-ounce serving of wild-caught salmon provides a considerable number of essential vitamins and minerals (DV):

  • Vitamin B12 (236%)
  • Vitamin D (127%)
  • Selenium (78.3%)
  • Vitamin B3 (56.3%)
  • Omega-3 fatty acids (55%)
  • Protein (53.1%)
  • Phosphorus (52.1%)
  • Vitamin B6 (37.6%)
  • Iodine (21.3%)
  • Choline (19.2%)
  • Vitamin B5 (18.4%)
  • Biotin (15.1%)
  • Potassium (14%)

Salmon Health Benefits

When wild-caught, salmon is one of the healthiest foods you can eat. All this combined nutrition offers many whole-body health benefits, many resulting from the high amount of good fatty acids. Here are 8 proven benefits of eating wild caught salmon:

  • Whole-body health
  • Bone and joint health
  • Brain and neurological repair
  • Prevent ADHD
  • Heart health
  • Improved eyesight
  • Fight cancer
  • Skin health

Easy Oven Baked Salmon Recipe

The key to good oven baked salmon recipes is to keep it simple. There is no need to overthink it or make unnecessary work for yourself to enjoy a tasty meal. Just rub a bit of oil on the fillets and sprinkle with salt and pepper. Bake until the flesh turns opaque and flakes easily with a fork. If it is your taste, squeeze some lemon on each piece and serve.


  • 12-ounce salmon fillet (divided into four even pieces)
  • Olive oil
  • Coarse salt
  • Ground black pepper
  • Lemon wedges


Preheat oven to 450 degrees. Line baking sheet with foil or parchment paper.

Drizzle olive oil over each piece and spread evenly across the top. Sprinkle with salt and pepper. Place pieces skin side down on the prepared sheet. Bake until the fillets are opaque and flaky, about 10 to 12 minutes. Serve with a tossed salad, roasted vegetables and/or a side of jasmine rice.

Reply to this Article