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
- 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
- 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.