A simple, but delicious lemon & dill oven baked salmon recipe – perfect for an immune-boosting, nutrient-rich mid-week meal.
I’ve recently been working on a post about my favourite top 20 immune-boosting foods and, of course, salmon made a place on the list. I don’t eat a lot of meat or fish, but salmon is one fish I love to add to my diet for its plentiful health benefits (and delicious flavour). This lemon dill oven baked salmon is a simple baked salmon recipe, which takes advantage of the salmon plentiful health benefits.
Plus, combined with heart-healthy olive oil and immune-boosting garlic (with its anti-bacterial, anti-fungal and anti-viral properties), this is a match made in heaven for a healthy immune system.
This lemon & dill oven-baked salmon is perfect for a healthy, nutritious mid-week meal. Combined with a simple olive oil, garlic and salt and pepper marinade, for additional flavour. Plus, this salmon is super versatile and perfect for serving alongside dill basmati rice (I didn’t include it below but you can check out this dill rice recipe), other grains, with a stir fry or this simple garlic sautéed spinach – just to name a few options.
Plus, this healthy salmon recipe takes just 25 minutes baking time, with only 5 minutes of hands-on prep time! AND you get all the flavour of fresh dill without the added unhealthiness of a dill sauce (although I do love a good dill sauce, too – on occasion).
I try to always have some salmon fillets in my freezer, because they last a long time, but are super easy to whip out for a mid-week meal. They can even be cooked from frozen if you’re in a super rush. Not to mention that they are chock full of health benefits.
So, Why is salmon so good for us?
Many people know that salmon is a wonderful source of omega 3 essential fats, and that this is incredibly beneficial to our health. However, there’s more to salmon than just its omega content.
Salmon is also filled with healthy protein, which is needed to help our bodies make antibodies. It also contains Vitamin D – which has a key role in boosting our immune system, Vitamin B12 -which supports our T cell function, and selenium – also known for improved immune function.
Looking a bit closer at the relationship between Vitamin D and our immune system:
Studies have shown that vitamin D (which is also received through sunlight), may help fight infection and, those who are deficient, are more susceptible to infection. This is especially important to eat more of when you’re unable to spend some time in the sun – and can be found in some cereals, eggs, and other oily fish varieties.
Lastly, let’s take a quick peek at the effects of the healthy Omegas on our bodies. Omega’s are essential fatty acids, which promote a strong immune system and faster recovery. They’ve also been shown to lower blood pressure, reduce inflammation, and improve arterial function.
And that is just the tip of the iceberg. If you want to read more on the various health benefits of salmon then you can check out this article at Healthline.
The Lemon Dill Oven Baked Salmon How-To:
- responsibly sourced salmon fillets
- a marinade with salt and pepper, olive oil and garlic
- lemons (sliced as well as lemon juice for serving)
- fresh dill
Preheat the oven and then start by preparing the marinade – grate the garlic and mix with the salt, black pepper and olive oil.
Arrange some slices of lemon and dill along the bottom of a baking sheet or tray.
Lay the salon on top and cover with more dill and lemon slices.
Then pour over the marinade. You can also add some melted butter if you’d like but I usually only use the olive oil in the marinade.
Note* I’m never too ‘precious’ with how I pour over the marinade. You could also rub the marinade into the salmon if you want to make sure it’s thoroughly coated.
Bake in the oven at 180ºC for about 25 minutes. I often check it at 20 minutes, then cook for a further few minutes if needed.
The cooking time will vary a bit depending on the thickness of the salmon fillets.
Also, you can cover the oven baked salmon with a lid or aluminium foil for more of a steamed effect. This will also help to keep the salmon more moist.
Note* Instead of using a baking tray you could prepare individual salmon en papillote ‘parcels’ in baking paper. Simply add the lemon and dill with optional additional veg such as tenderstem broccoli, asparagus, courgette etc, to a baking paper parcel with the marinade.
Cooking the salmon this way in individual portions flavours and steams the veg as you bake them. It also keeps the salmon wonderfully moist.
Serve hot, with the accompaniments of your choice. As I’ve mentioned above – I love to serve it with some fluffy basmati dill rice and either some steamed broccoli or garlic sautéed spinach.
The Lemon Dill Salmon Recipe:
Lemon & Dill Oven Baked Salmon
- 9 oz salmon fillets responsibly sourced
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1 tBsp olive oil
- 3 garlic cloves
- 2 lemons
- 1 tBsp dill
- Preheat the oven to 180C then begin by preparing the marinade - grate the garlic and mix with the salt, black pepper and olive oil.
- Arrange some dill and few thin lemon slices on the bottom of a baking tray.
- Lay the salon on top and cover it with more dill and lemon slices
- Pour over the marinade.*
- Bake in the oven at 180ºC for 25 minutes.** I often check it at 20 minutes, then cook for a further few minutes if needed. ***
Other Recipes You May Like:
If more immune-boosting recipes are what you’re in the mood for then look no further. If you’re wanting some healthy accompaniments to your salmon dish then you might like this simple garlic sautéed spinach or even this spinach borani dip (it sounds weird, but it delicious with salmon!).
To carry the immunity-boosting benefits into your dessert then why not go for something with blueberries, like this Vegan Earl Grey Blueberry Tart. Or perhaps something with homemade natural yogurt (with is great for gut health and boosted immunity) like this frozen yogurt bark , which you can fill with gut-friendly prebiotics.
As always, if you try this recipe then, let me know. A rating or comment is also super appreciated. You can also tag me in your recreations on Instagram @Alphafoodie.