This Slow Roasted Salmon is the easiest, most delicious way to cook salmon. It takes just 20 minutes! 223 calories/serving; 2 Freestyle points/serving.
We are in our third week of The Daniel Plan study and this past week we focused on eating healthier. You can read more about the Food part of The Daniel Plan in this blog post.
The Daniel Plan recommends eating healthy proteins, including “safe” fish (e.g., sustainably farmed and harvested, low mercury levels). Although I’ve read that wild salmon is a better choice than farmed salmon, according to Monterey Bay Aquarium’s Seafood Watch, farm raised Atlantic Salmon using recirculating aquaculture systems located in Canada and the U.S. are considered “Best Choice.” There is, however, plenty of farmed raised salmon that is rated “Avoid” so it’s best to buy your fish from a reliable source. I like to buy my salmon from either Whole Foods or from local fish markets that can tell me where their fish is sourced.
I think one of the biggest challenges to cooking healthy is that people are short on time and don’t want to make fussy meals. Cooking healthy doesn’t have to take a lot of time. In fact, the recipe I’m sharing today for Slow Roasted Salmon takes just 20 minutes. I used to be intimidated by cooking fish until I realized that it actually takes less time to cook than most other proteins.
While the salmon roasts in the oven (I used my toaster oven, which heats up so much faster than my big oven), you can toss together a quick salad with whatever fresh vegetables and fruits you have in your fridge. You don’t even need any dressing – I used just a squeeze of fresh lemon juice, a little flaxseed oil or extra virgin olive oil, salt and pepper.
As part of my Daniel Plan diet, I am aiming for at least 2 cups of leafy green vegetables a day, 7-9 servings of fruits/vegetables a day, and protein at every meal (paying attention to portion sizes). I love making my plate look beautiful with a rainbow of colorful vegetables and fruits.
More Daniel Plan recipes:
Steamed Kale and Poached Egg and Sriracha Sauce
Vegetable Lentil Chicken Sausage Soup
Zucchini Noodles with Sunflower Butter Dressing
Rainbow Quinoa Vegetable Salad
Salmon Roasted Beet Feta Salad with Dill Salad Dressing
Smoky Sun Dried Tomato Roasted Red Pepper Hummus
Sweet and Spicy Spiralized Cucumber Tomato Arugula Salad
How to Host a Salad-In-A-Jar Party
Asian Salmon Arugula Napa Cabbage Mango Salad with Candied Walnuts
Slow Roasted Salmon
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 pound Salmon filets cut into individual portions of about 4 ounces each
- 1/4 teaspoon salt to taste
- 1/8 teaspoon black pepper
- dill sprigs optional
- lemon slices optional
Instructions
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Preheat oven to 275 degrees. Drizzle a little olive oil on a baking tray, lined with parchment paper or foil. Place salmon filet(s) on top. Season with salt and pepper and drizzle with a little more olive oil. Lay a few sprigs of dill and lemon slices on top.
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Roast in the oven for about 20 minutes until just cooked through.
Recipe Notes
2 Freestyle points
Roasting salmon is definitely my favorite way to eat it. Pinning for later!
Must try! Everyone has been doing the slow roasted way! It sounds delish!
This looks wonderful. I love salmon and it’s so versatile yet delicious! I wanted to upgrade this dish by adding a chockfull of herbs, what can you recommend? Thanks!
Almost any herbs will go with salmon – dill is particularly good, but you might try thyme, tarragon. parsley, chervil, basil and mint. Citrus is compliments salmon nicely too.
The salmon looks really succulent and tender. I love that colourful seasonal salad too, Jeanette.
So simple and sounds delicious. Sometimes simple is the best. Thanks and have a great weekend.
Thank you Liz – I couldn’t agree more – simplest is often the best! Wishing you a wonderful weekend 🙂
This was delicious! After roasting I squeezed the juice from the lemon slices over the baked salmon. My only regret was not making enough to have left-overs for tomorrow’s lunch. Next time I’ll plan accordingly! Thanks for the delicious, clean recipe!
Kathy – so glad you enjoyed this – I love the idea of squeezing the lemon juice over the salmon after it’s coke. I do love using any leftovers for salad the next day. Thanks for your feedback and rating!
Oops, I forgot to rate it!
Living in the Chicago suburbs, good fresh salmon isn’t always easy to get, but–believe it or not–I’ve found the salmon at Costco to be not only delicious but a tremendous value. It’s actually comparable to the fresh salmon I used to buy when we live near Seattle. Any idea how “safe” it is per The Daniel Plan criteria?
Costco does have great values on seafood. The Daniel Plan recommends “safe fish” meaning fish that is the least contaminated. They suggest wild caught and smaller, toxin free fish, as well as fish that is sustainably farmed and harvested (not overfished) and low in toxins. seafoodwatch.org and cleanfish.com are two sites that provide fish that meet these criteria.
The texture is soft and it almost seems raw, but it’s perfect. I checked to make sure that I pulled it out of the oven before any white appeared (which meant a perfect cook). Simply beautiful!
Hi Jane – yes, this method results in a very soft salmon, not flaky like the typical baked salmon. So glad you enjoyed this!