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Baked Salmon with Herbs and Lemon

Roast your favorite seasonal veggies while baking this fish for a wonderful dinner any time of the year.

  • 4 Servings
  • $9.00 or more

Ingredients

  • 16 ounces salmon, fresh or frozen
  • 1/4 teaspoon paprika
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon dried oregano
  • 1/8 teaspoon dried thyme
  • 1 tablespoon lemon juice
  • 1 1/2 tablespoons margarine, melted

Steps

1

Wash hands with soap and water.

2

If using frozen fish, thaw in refrigerator according to package directions.

3

Preheat oven to 350 degrees F.

4

Separate (or cut) fish into 4 pieces. Place fish in a 13x9x2-inch baking pan.

5

Combine paprika, garlic and onion powders, pepper, oregano, and thyme in a small bowl.

6

Sprinkle herb mixture and lemon juice evenly over the fish. Then drizzle melted margarine on top.

7

Bake until fish flakes easily with a fork, about 20 to 25 minutes.

Ingredients

Serving Size: 4 oz. prepared fish or 1/4 of recipe

NutrientsAmount
Total Calories239
Total Fat16 g
Saturated Fat3 g
Monounsaturated Fat6 g
Polyunsaturated Fat6 g
Linoleic Acid2 g
α-Linolenic Acid0.4 g
Omega 3 - EPA665 mg
Omega 3 - DHA1403 mg
Cholesterol61 mg
Carbohydrates1 g
Dietary Fiber0 g
Total Sugars0 g
Added Sugars included0 g
Protein21 g
Minerals
Calcium17 mg
Potassium383 mg
Sodium94 mg
Copper52 mcg
Iron0 mg
Magnesium30 mg
Phosphorus245 mg
Selenium40 mcg
Zinc0 mg
Vitamins
Vitamin A47 mcg RAE
Vitamin B60.7 mg
Vitamin B122.7 mg
Vitamin C5 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K6 mcg
Folate34 mcg DFE
Thiamin0.3 mg
Riboflavin0.1 mg
Niacin8 mg
Choline1 mg

Source:

  • Adapted from Spicy Baked Fish
  • Pumpkin Post and Banana Beat Newsletters
  • University of Massachusetts Extension
  • Nutrition Education Program