Description
A quick, low-carb, and high-protein baked salmon recipe featuring a tangy Dijon and herb crust. Perfect for weeknight dinners, this one-pan meal is easy to make, requires minimal cleanup, and helps maintain stable blood sugar levels.
Ingredients
- 4 salmon fillets (about 6 oz / 170g each)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons Dijon mustard
- 1 tablespoon dried herbs (thyme and oregano or Italian seasoning)
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 teaspoon lemon zest (optional)
- 1 tablespoon butter (optional, for serving)
- Lemon wedges (for serving)
Instructions
- Preheat oven to 400°F (200°C). Line a standard 13×18 inch baking sheet with parchment paper.
- Pat the salmon fillets dry with paper towels to ensure the crust sticks and the fish bakes rather than steams. Place fillets on the prepared baking sheet, ensuring they are not touching.
- In a small mixing bowl, whisk together the Dijon mustard, olive oil, dried herbs, garlic powder, onion powder, salt, pepper, and lemon zest (if using) until a smooth paste forms.
- Spread the Dijon herb mixture evenly over the top of each salmon fillet, pressing gently to adhere. Do not cover the sides.
- Bake in the preheated oven for 12-15 minutes, depending on fillet thickness. The salmon is done when it flakes easily with a fork and is opaque throughout.
- Remove from oven and let rest for 2 minutes to allow juices to redistribute.
- Serve with a pat of butter (optional) and fresh lemon wedges.
Notes
[‘Patting the salmon dry is crucial for a crispy crust and to prevent sticking.’, ‘Salmon continues to cook slightly after removal from the oven; check at 10 minutes to avoid overcooking.’, ‘For a gluten-free version, ensure your Dijon and spices are certified gluten-free.’, ‘For a dairy-free version, skip the butter drizzle and use olive oil instead.’, ‘Can be served with low-carb sides like steamed broccoli, cauliflower rice, or roasted asparagus.’]
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 salmon fillet (app
- Calories: 320
- Sugar: 1
- Sodium: 400
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 2
- Protein: 34
Keywords: diabetic-friendly, baked salmon, low-carb, high-protein, Dijon herb crust, quick dinner, healthy seafood, gluten-free, dairy-free option, weeknight meal