Baked Wild Salmon

While we typically follow a whole food plant based diet, we enjoy the occasional meat, poultry, or fish meal. Salmon finds its way on the menu as a function of a friend who makes an annual sojourn to Alaska to catch wild salmon. We reap the benefits of his efforts with a few choice filets.

Wild salmon is one of the best sources of Omega-3 fatty acids. These fats promote heart and brain health, reduce inflammation, control blood sugar, and improve circulation and memory. Wild salmon also packs a protein punch – roughly 6 grams per ounce.

I always opt for wild salmon when I indulge in a tasty filet. It gets its brilliant pink color from eating krill and shrimp. Farmed salmon eat grain, which inhibits production of Omega 3s and confers a grayish color to the filets. Farmers use dye to get their products to pink up.

With just two of us at the dinner table, I decided to bake a nice-sized filet in our toaster oven. (Why waste all the energy firing up the main oven?) I set the salmon skin-side down on a buttered baking dish. I squeezed fresh lemon juice over the filet and brushed it with melted butter. I sprinkled flour, smoked paprika, and a little sea salt over the top. I baked it for ~14 minutes at 350˚F and then broiled it for a minute.

baked wild salmon
Ready to go into the toaster oven.
refried bean quesadilla
Ready to serve with mixed vegetables.

To finish out the meal, I microwaved some mixed vegetables and – Voila! – dinner was served. Super easy, super healthy, and delicious.