Light, zesty, and packed with omega 3s, this baked salmon is a simple way to fuel muscle recovery and support heart health. Unlike heavy sauces or fried fish, it uses minimal ingredients to highlight freshness and function. Garlic brings natural antimicrobial benefits, while lemon brightens digestion and helps iron absorption from accompanying vegetables.
Salmon provides high quality protein and long chain omega 3 fatty acids, which are linked to reduced inflammation, improved brain function, and better cardiovascular health. Olive oil adds healthy fats that promote satiety and aid in nutrient absorption. This dish is quick enough for weeknights yet nourishing enough to feel like an upgrade.

This is not just a dinner. It is functional fuel for resilience, focus, and recovery.

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Ingredients

Base
2 salmon fillets (about 4 to 6 oz each)
1 tbsp olive oil
Juice of 1 lemon
2 cloves garlic, finely chopped
Salt and black pepper to taste

Optional Toppings
Fresh parsley or dill, chopped
Lemon wedges for serving
A sprinkle of red pepper flakes for heat

Instructions

1. Preheat oven to 200°C (400°F) and line a baking tray with parchment.
2. Place salmon fillets skin side down. Drizzle with olive oil, lemon juice, garlic, salt, and pepper.
3. Bake for 12 to 15 minutes until salmon flakes easily with a fork.
4. Garnish with fresh herbs, lemon wedges, or chili flakes.
5. Serve with steamed vegetables, quinoa, or a side salad for a balanced plate.

Quick FAQ

Can I meal prep this?
Yes. Store cooked salmon in an airtight container for up to 3 days. Reheat gently to avoid drying out.

What if I do not have fresh garlic?
Use ½ tsp garlic powder per fillet. The flavor is milder but still works.

How can I boost the carbs?
Serve with roasted sweet potatoes, brown rice, or whole grain couscous for more sustained energy.