Oven-Baked Maple Salmon

On busy nights, I love baking fish for my family. Yes I chose fish certainly for its nutritional benefits, for its high-quality protein and heart healthy omega 3 fatty acids.  A 3-oz serving provides 22 grams of protein, along with 1,000 to 1,500 mg of DHA! No fish oil supplements can provide that amount.  I chose fish also for its super easy prep procedure; well, correction, I should say for its almost none procedure! Fish can be cooked directly from frozen state; these’s no need to thaw beforehand. Hence on busy weekdays, I just need to take the fillets out from the freezer and pop them right into the oven.

I usually have some wild-caught Alaskan salmon or sockeye salmon in my freezer. In this photo, I’ve use wild pink salmon; the color is not as “vivid” as the other two. But it was on sales in my market last week, so I went for it!

For baked salmon, I usually pair it with rice. Because the texture of salmon is usually harder than other white fish, and I found that rice as carb is lighter than potatoes or sweet potatoes. So today I am cooking up some 7-grain rice, along with oven roasted rainbow carrots.

Oven-Baked Maple Salmon

Gloria Tsang, RD

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Servings 2

Ingredients

  

• 2 pc Frozen wild salmon (~3 to 5 oz each)
• 2 tbsp Maple syrup
• 1 tsp Soy sauce
• 1 tsp Extra-virgin olive oil
• 1 stalk Dill

Instructions

 

• Preheat oven to 400F (200C). Grease a baking pan with olive oil, and whisk and mix maple syrup, soy sauce, and olive oil in a small bowl.
• Bake frozen salmon for 10 minutes. Brush maple sauce, and leave a piece of dill on salmon.
• Return salmon back to the oven and bake for another 10 minutes, or until cooked.
• Add salt and pepper to taste.

Nutritional information calculated based on data from the following: U.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: https://fdc.nal.usda.gov/.

Nutritional Analysis for Maple Salmon:

Nutrition Analysis for the Whole Meal
(Salmon + Carrots + Rice)

Gloria Tsang, RD

Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.