Healthy Baked Salmon with Green Beans with Brown Rice

Introducing a delicious and healthy baked salmon recipe that will become a new favorite in your home! This recipe features wild salmon baked to perfection with a flavorful combination of garlic, mustard, smoked paprika, and fresh basil.

The dish is completed with green beans and cherry tomatoes, perfectly sautéed with a pinch of kosher salt and lemon zest.

So whether you're looking for a quick and easy weeknight meal or a special occasion dish, this baked salmon recipe is a great choice. It's packed with protein, omega-3 fatty acids, and essential nutrients for overall health and well-being.

How to Make Baked Salmon

Note: The full instructions are provided in the recipe card below.

 Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Brush salmon with 1 tablespoon oil and place on the prepared baking sheet. Smash garlic and salt into a paste with the side of a chef's knife.

Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, honey mustard, lemon juice, zest, smoked paprika, red pepper flakes, ¼ cup basil, and ¼ teaspoon pepper.

Stir to combine, then spread the mixture on top of the salmon. Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.

Meanwhile, heat the remaining 2 tablespoons of oil in a large skillet over medium-high heat. Add the green beans, lemon zest, pine nuts, the remaining garlic paste, and ¼ teaspoon pepper; cook, stirring, until the beans are tender, about 2 to 4 minutes. Reduce heat to medium.

Add quinoa or rice and the 2 Tablespoons of water and cook, stirring, until hot, about 2 to 3 minutes more. Taste and adjust the season with the chicken flavor bouillon, if desired.

In a medium bowl, toss the ½ cup cherry tomatoes, ⅛ cup finely chopped basil, 1 Tablespoon olive oil, and a pinch of kosher salt.

Spoon the tomato mixture over the salmon, sprinkle with parsley, and serve the Salmon with green bean quinoa alongside it. Enjoy our Salmon with Green Bean quinoa.

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Recipe

Easy Baked Salmon

by Camila Benitez

Introducing a delicious and healthy baked salmon recipe that's sure to become a new favorite in your home! This recipe features wild salmon baked to perfection with a flavorful combination of garlic, mustard, smoked paprika, and fresh basil. The dish is completed with green beans and cherry tomatoes, perfectly sautéed with a pinch of kosher salt and lemon zest.

So whether you're looking for a quick and easy weeknight meal or a special occasion dish, this baked salmon recipe is a great choice. It's packed with protein, omega-3 fatty acids, and essential nutrients for overall health and well-being.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine American

Servings 8

Calories 328 kcal

Equipment

• Chef's knife
• Cutting board
• Baking  Sheet
• Parchment paper
• Large skillet
• Spatula
• medium bowl
• Measuring cups
• Lemon Zester
• Garlic Press

Ingredients

  

1x2x3x

• ▢ 1 ¼ pound wild salmon , cut into 4 portions*( skin on or skinless, depending upon your preference)
• ▢ 3 tablespoons extra-virgin olive oil , divided
• ▢ 1 tablespoon fresh minced garlic
• ▢ ¾ teaspoon kosher salt
• ▢ 2 tablespoons mayonnaise
• ▢ 2 teaspoons honey mustard or dijon mustard
• ▢ ½ teaspoon ground black pepper , divided
• ▢ A Pinch crushes red pepper flakes
• ▢ 1 teaspoons smoked paprika
• ▢ ¼ cup fresh basil , finely chopped
• ▢ juice and zest from 1 lemon
• ▢ 12 ounces thin green beans , cut into thirds
• ▢ Zest from 1 lemon * ( for the quinoa)
• ▢ 2 tablespoons pine nuts
• ▢ 8- ounce precooked quinoa or precooked brown rice
• ▢ 2 tablespoons water
• ▢ Knorr Granulated Chicken Boullion , optional (to taste)
• ▢ fresh parsley , chopped (for garnish)
• ▢ ½ cup sweet cherry tomatoes , cut in half
• ▢ 1 tablespoon extra virgin olive oil or olive oil
• ▢ ⅛ cup fresh basil , finely chopped (optional)
• ▢ pinch kosher salt

Instructions

 

• Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Brush salmon with 1 tablespoon oil and place on the prepared baking sheet.
• Smash garlic and salt into a paste with the side of a chef's knife. Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, honey mustard, lemon juice, zest, smoked paprika, red pepper flakes, ¼ cup basil, and ¼ teaspoon pepper. Stir to combine, then spread the mixture on top of the salmon.
• Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness. Meanwhile, heat the remaining 2 tablespoons of oil in a large skillet over medium-high heat.
• Add the green beans, lemon zest, pine nuts, the remaining garlic paste, and ¼ teaspoon pepper; cook, stirring, until the beans are just tender, about 2 to 4 minutes.
• Reduce heat to medium. Add quinoa or rice and the 2 Tablespoons of water and cook, stirring, until hot, about 2 to 3 minutes more. Taste and adjust the season with the chicken flavor bouillon, if desired. In a medium bowl, toss together the ½ cup cherry tomatoes, ⅛ cup finely chopped basil, 1 Tablespoon olive oil, and a pinch of kosher salt.
• Spoon the tomato mixture over the salmon and sprinkle with parsley on top and serve the Salmon with Green Bean quinoa alongside the green bean quinoa. Enjoy our Salmon with Green Bean quinoa.

Notes

How to Store & Re-Heat

To store: The baked salmon, allow it to cool to room temperature, and then transfer it to an airtight container. Ensure the container is properly sealed, then place it in the refrigerator, where it can be stored for up to 3-4 days.

To reheat: When reheating the salmon, you can use one of three methods: oven, microwave, or stovetop. Preheat the oven to 350°F (175°C) and place the salmon on a baking sheet. Cover it with foil and bake for 10-12 minutes or until heated.

For the microwave, put the salmon in a microwave-safe dish, cover it with a damp paper towel, and microwave for 30-45 seconds on high power or until heated. Heat a non-stick skillet over medium heat for the stovetop method, and add some olive oil or butter. Once heated, add the salmon and cook for 1-2 minutes on each side until heated through. Be careful not to overcook the salmon during reheating as it can become dry and lose flavor.

Make-Ahead

This baked salmon recipe can be prepared and stored in the refrigerator until ready to bake. To prepare the salmon beforehand, follow the recipe instructions until the baking step. Once you have seasoned the salmon and added the green beans and cherry tomatoes, cover the dish with plastic wrap or foil and place it in the refrigerator for up to 24 hours. When ready to bake the salmon, preheat the oven to the required temperature, remove the plastic wrap or foil from the dish, and bake as per the recipe instructions.

You may need to add a few extra minutes of baking time, as the salmon will start from a colder temperature. Making this dish ahead of time is an excellent way to save time and reduce stress when preparing meals. It's also a great option for meal prepping, as you can prepare several portions at once and store them in the refrigerator until you're ready to eat.

How to Freeze

To freeze baked salmon, allow it to cool to room temperature and transfer it to an airtight container or freezer-safe plastic bag. Ensure the container or bag is tightly sealed, label it with the date and contents, and place it in the freezer. Baked salmon can be frozen for up to 2-3 months. When you're ready to eat it, remove the container or bag from the freezer and let it thaw in the refrigerator overnight.

Once it has melted completely, reheat the salmon using one of the methods described in the "How to Reheat" section. However, it's important to note that freezing baked salmon may affect its texture and flavor. Therefore, consuming it as soon as possible after cooking for the best results is best. Freezing baked salmon is a convenient option for those who like to meal prep or want to save leftover food.

Nutrition

Nutrition Facts

Easy Baked Salmon

Amount per Serving

Calories

328

% Daily Value*

Fat

 

18

g

28

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

6

g

Monounsaturated Fat

 

8

g

Cholesterol

 

40

mg

13

%

Sodium

 

283

mg

12

%

Potassium

 

647

mg

18

%

Carbohydrates

 

23

g

8

%

Fiber

 

3

g

13

%

Sugar

 

2

g

2

%

Protein

 

19

g

38

%

Vitamin A

 

558

IU

11

%

Vitamin C

 

8

mg

10

%

Calcium

 

45

mg

5

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer: The nutritional information provided is an estimate, calculated using standard data sources. Actual values may vary based on ingredient brands, preparation methods, and portion sizes. This information is for general reference only and should not be considered a substitute for professional dietary advice.