Oven-Baked Maple Salmon

Written By: Gloria Tsang, RD

Title: Founding Registered Dietitian

Alumni: University of British Columbia

Last Updated on:

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.

Oven-baked Maple Salmon - baked straight from oven. Super Easy recipe!

Oven-baked maple salmon - baked straight from frozen. No need to thaw. A Quick & easy recipe.

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.

baked maple salmon

Oven-Baked Maple Salmon

Gloria Tsang, RD
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2


  • 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.

Nutritional Analysis for Maple Salmon:


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



heart smart, home cooking, omega-3, salmon


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