Roasted salmon - Mayo Clinic

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Roasted salmon

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.

Number of servings

Serves 2 Low Sodium

Ingredients

Two 5-ounce pieces salmon with skin 2 teaspoons extra-virgin olive oil 1 tablespoon chopped chives 1 tablespoon fresh tarragon leaves (optional)

Directions

Heat oven to 425 F. Line a baking sheet with foil. Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn't, continue baking for 2 more minutes. Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Nutritional analysis per serving

Serving size 1 fillet

Total carbohydrate TraceDietary fiber TraceSodium 63 mgSaturated fat 2 gTotal fat 14 gCholesterol 78 mgProtein 28 gMonounsaturated fat 6 gCalories 244Added sugars 0 gTrans fat 0 gTotal sugars TracePotassium 723 mg

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Fats 1

DASH Eating Plan Servings

Fats and oils 1 Meats, poultry and fish 4 DASH diet: Recommended servings Sample DASH menus

Diabetes Meal Plan Choices

Meat and meat substitutes 4 Fats 1 This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books. ShareTweet Sept. 23, 2021

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