Salmon is a powerhouse of nutrition, rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. If you’re looking for a delicious yet healthy meal that won’t compromise your calorie goals, this Low-Calorie Baked Salmon with Garlic Butter is the perfect choice. It’s easy to prepare, packed with flavor, and ideal for anyone following a healthy eating plan.

Why Choose Baked Salmon?

Baking salmon is one of the healthiest cooking methods as it requires minimal oil, preserving the natural nutrients of the fish while enhancing its rich flavor. Unlike frying, which can add unnecessary calories, baking allows the salmon to cook in its own juices, keeping it moist and tender.

Health Benefits of Salmon

Rich in Omega-3 Fatty Acids – Promotes heart health and reduces inflammation.
High in Protein – Supports muscle growth and keeps you feeling full longer.
Loaded with B Vitamins – Helps boost energy levels and brain function.
Contains Antioxidants – Supports overall immune health.

Low-Calorie Baked Salmon with Garlic Butter

Kev

This simple yet flavorful baked salmon recipe features fillets coated with a garlic, butter, Dijon mustard, and honey glaze, seasoned with paprika, oregano, thyme, and a touch of heat from crushed red pepper flakes. Baked to perfection and garnished with fresh parsley, this dish is served with lemon wedges for an added citrusy punch.

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Prep Time 5

Cook Time 15

Total Time 20

Course Main Course

Cuisine American, Mediterranean

Servings 2

Ingredients

2 salmon fillets approximately 4-6 ounces each
2 cloves garlic minced
1 tablespoon unsalted butter melted
1 tablespoon lemon juice
1 teaspoon olive oil
1 teaspoon Dijon mustard
1 teaspoon honey optional for a hint of sweetness
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon crushed red pepper flakes optional for spice
1 tablespoon fresh parsley chopped (for garnish)
Lemon wedges for serving

Instructions

Preheat Your Oven
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.
Prepare the Garlic Butter Mixture
In a small bowl, mix together the melted butter, minced garlic, lemon juice, Dijon mustard, honey (if using), and olive oil. Stir until well combined.
Season the Salmon
Place the salmon fillets on the prepared baking sheet. Sprinkle them evenly with salt, black pepper, paprika, oregano, thyme, and crushed red pepper flakes. Using a brush or spoon, coat the fillets with the garlic butter mixture.
Bake the Salmon
Transfer the baking sheet to the preheated oven and bake for 12-15 minutes, depending on the thickness of the salmon. The fish should be opaque and flake easily with a fork when done.
Broil for a Crispy Finish (Optional)
For a slightly crispy texture, switch your oven to broil for the last 2-3 minutes of cooking. Keep an eye on it to avoid burning.
Garnish and Serve
Remove the salmon from the oven and sprinkle with freshly chopped parsley. Serve immediately with lemon wedges for an extra burst of citrus flavor.

Notes

Pair your Low-Calorie Baked Salmon with Garlic Butter with:

Steamed Vegetables: Broccoli, asparagus, or green beans complement salmon beautifully.

Quinoa or Brown Rice: A nutritious and fiber-rich side that keeps the meal balanced.

Fresh Salad: A crisp, refreshing salad with mixed greens, cherry tomatoes, and a light vinaigrette.

Use Fresh Salmon – For the best flavor and texture, choose fresh wild-caught salmon over farmed varieties.

Don’t Overcook – Salmon continues to cook even after being removed from the oven. Keep an eye on it to prevent dryness.

Marinate for Extra Flavor – If you have time, marinate the salmon in the garlic butter mixture for 30 minutes before baking.

Use Foil for Juiciness – Wrapping the salmon in foil before baking can help lock in moisture.

Nutritional Information (Per Serving)

Calories: 280
Protein: 30g
Fat: 14g
Carbohydrates: 3g
Fiber: 0g
Sugar: 1g

Final Thoughts

This Low-Calorie Baked Salmon with Garlic Butter is a simple yet satisfying dish that’s perfect for busy weeknights or a healthy meal prep option. It’s flavorful, nutritious, and easy to customize with your favorite herbs and spices. Whether you’re trying to lose weight, maintain a balanced diet, or simply enjoy a tasty seafood meal, this recipe is a must-try!

Give it a try and let us know how you liked it!