If you are looking for an easy, quick and delicious dinner, this Lemon Garlic Salmon is for you! It’s super easy to make and flavored with fresh herbs, garlic, and lemon to let the natural flavors shine through.

In this recipe, I use wild-caught Alaskan salmon, which is a great source of protein (1) and omega-3s. I get a lot of my fish from Vital Choice Seafood – they have a wide variety and I can always be sure that I am getting the best wild-caught seafood.

Eating protein-rich foods as part of a full meal will help you feel fuller and happier, and may help reduce food cravings later on. Protein is important in supporting brain health, hormone and enzyme function, and of course, muscle protein synthesis. The omega-3 fats are considered “essential,” which means that your body cannot make them, so you have to get them from your diet (2). Omega-3 fatty acids can help reduce inflammation, improve your sleep, and even relieve menstrual cramps (3).

This lemon garlic salmon works great whenever you want to put something tasty and simple together. I paired it with roasted vegetables and brown rice, but you can also serve it with sweet potatoes, on a salad, or anything else you like!

Lemon Garlic Salmon

Yield: 2 servings
You will need: Baking sheet, parchment paper, small bowl, measuring spoon
Key: T = tablespoon; TL = teaspoon

Ingredients:

  • 2 salmon fillets of 5 ounces or 8 ounces tempeh, chopped
  • 1/2 T olive oil or avocado oil
  • 2 cloves of garlic, chopped
  • 1/2 teaspoon honey
  • 1/2 lemon, juice of
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Directions:

1. Preheat the oven to 375 F. Brush a baking sheet with oil or cover with parchment paper.
2. Mix oil, garlic, honey, lemon juice, salt and pepper in a small bowl. Pour this mixture onto the salmon fillets or tempeh.
3. Place the fillets or tempeh on the baking sheet and bake for about 15-20 minutes until the salmon or tempeh is cooked through.
4. Serve and enjoy!

Nutritional information

Serving size: 1 serving

Servings per recipe: 2

Calories per serving: 235

Protein: 29

Carbohydrates: 7th

Fat: 10

Hope you enjoy this recipe! Let me know in the comments below if you get it and how it turns out.

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References:

  1. “Fish, Salmon, Atlantic, Bred, Cooked, Dry Heat Nutritional Information and Calories.” Nutrition Facts Know what you are eating. https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2
  2. “Omega-3 Fatty Acids: A Essential Contribution.” Harvard School of Public Health. Network. 2021. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
  3. Deutch B. “Menstrual pain in Danish women correlated with a low intake of n-3 polyunsaturated fatty acids.” Eur J Clin Nutr. Network. 1995. https://pubmed.ncbi.nlm.nih.gov/7588501/

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