Baked Wild Salmon with Fresh Rosemary and Garlic is my go-to recipe for dinner parties and weeknight meals, as it is both easy to prepare and kind of gourmet. Make some basmati or jasmine rice, some vegetables and/or a salad to go with the salmon and you’ve got a complete meal! Besides being more flavorful and fresh-tasting than farm-raised varieties, wild salmon has a lot of health benefits because it contains vitamin B12, taurine, selenium, omega-3 fatty acids, and vitamin D, and is high in protein.
Bake wild salmon at lower temperature to avoid drying out
My favorite way to make wild-caught salmon (like Coho or Sockeye) is to drizzle with olive oil and sea salt, then bake it at low temperature (about 320° F) until just barely cooked through (about 10-12 minutes for a 1-lb fillet). Wild salmon is lower in fat than farm-raised salmon (such as Atlantic or Norwegian) and seems to stay moisture by baking at lower temperature rather than roasting or grilling.
Wild salmon keeps well for 2-3 days in the refrigerator
Make a little extra wild salmon so that you can use it the next few days to top salads or add to homemade sushi rolls. Store in a covered glass container in the refrigerator so that it will stay fresh. As long as the fish has been salted, it should stay fresh for up to 2-3 days depending on the temperature of your refrigerator. Just check the salmon before you use it to make sure it still smells fresh (should not be overly fishy or bad smelling).
Use different toppings on wild salmon for variety
This recipe tops the wild salmon with sautéed garlic, rosemary, maple syrup, and sea salt. Get creative and use different toppings the next time you make salmon. Try making a fresh basil pesto (I make mine without cheese) and spread on the wild salmon after it is baked. Another super delicious topping is a “sesame butter” from The New Basics Cookbook which has toasted sesame seeds, sesame oil, unsalted butter, tamari or soy sauce, and scallion. What other toppings have you tried?
- 1 lb. fillet wild-caught salmon (such as coho or sockeye)
- 1-2 tablespoons extra-virgin olive oil
- unrefined sea salt
- 2-3 tablespoons extra-virgin olive oil
- 4 cloves garlic, minced
- 2 teaspoons fresh rosemary, chopped finely
- 2 teaspoons maple syrup (optional)
- a few pinches unrefined sea salt
- Preheat oven to 320° F.
- Prepare topping ingredients first so it can be cooked while salmon is baking.
- Keep skin on salmon. Rinse and pat dry with a paper towel.
- Place salmon fillet in glass or metal baking dish.
- Coat both sides of salmon with a thin layer of olive oil, then sprinkle both sides with sea salt (about a teaspoon).
- Bake until white albumin protein show on the outside of the fish, or until cooked almost through when flaked with a fork.
- Remove from the oven and cover with foil until topping is ready.
- While salmon is baking, prepare topping.
- Heat up olive oil in a heavy-bottomed, small skillet or saucepan until shimmery. Turn to low and add garlic, rosemary, and sea salt. When garlic softens, turn off heat and add maple syrup. Whisk to combine and pour over cooked salmon. Return to the oven, if desired, for a minute or two or serve as is.
Watch this how-to video I made with Dr. Jonathan Shultz of Family First Chiropractic (Austin, TX) about making Baked Wild Salmon with Fresh Rosemary and Garlic:
Baked Salmon Video
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