Baked Wild Salmon with Rosemary and Garlic

photo of baked wild salmon with rosemary and garlic

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?

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Baked Wild Salmon with Rosemary and Garlic
 
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Author:
Recipe type: Entrée
Cuisine: American
Serves: 4 servings
Ingredients
Salmon
  • 1 lb. fillet wild-caught salmon (such as coho or sockeye)
  • 1-2 tablespoons extra-virgin olive oil
  • unrefined sea salt
Topping
  • 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
Instructions
  1. Preheat oven to 320° F.
  2. Prepare topping ingredients first so it can be cooked while salmon is baking.
  3. Keep skin on salmon. Rinse and pat dry with a paper towel.
  4. Place salmon fillet in glass or metal baking dish.
  5. Coat both sides of salmon with a thin layer of olive oil, then sprinkle both sides with sea salt (about a teaspoon).
  6. Bake until white albumin protein show on the outside of the fish, or until cooked almost through when flaked with a fork.
  7. Remove from the oven and cover with foil until topping is ready.
  8. While salmon is baking, prepare topping.
  9. 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

 

Related recipes on my blog:

Crusted halibut with caper white wine sauce

 

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Creamy Butternut Squash Soup with Fresh Rosemary and Basil

creamy butternut squash soup

Creamy Butternut Squash Soup… this is what talked me into becoming a macrobiotic chef! It is sweet, savory, comforting, and delicious! As a child, the only way I saw butternut squash cooked was in a baked casserole with sour cream, onions, and a corn flake topping. I didn’t like it. But when I tried this soup, I was in heaven! I have recently revised this recipe to include a long, slow caramelization of onion, carrot, and celery (mirepoix) at the beginning, which gives the soup a very sweet, complex, and delicious flavor.

By Pigup – I made the mirepoix at home and took a picture of it on my cell phone., CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=18688674

Creamy vegetable soups help stabilize blood sugar levels, so help prevent sugar cravings when eaten regularly. When using organic squash, there is no need to remove the skin. This makes it much faster to make, and adds beneficial dietary fiber. These days, finding food that is naturally sweet and nutritious is so important, to nourish the body while curbing cravings for refined sugar. I recently listened to a news story on NPR’s “Here & Now” about how the food industry engineers processed and prepared food items (including pasta sauce, yogurt, and other processed foods not thought to be “sugary”) so that they reach a person’s “bliss point.” Children are especially susceptible to getting hooked on these foods since they are naturally attracted to the sweet taste (which is needed for growth in mild, natural forms). Try making this soup for your children, and try substituting other vegetables for the butternut squash, such as carrots, broccoli, cauliflower, zucchini, or sweet potato. It makes a great kids’ lunchbox item when carried in a thermos.

The only trick with making this soup is learning how to cut the squash without cutting yourself. You need a good, sharp chef knife and a large cutting board. I suggest trimming off the stem, cutting off the “neck” of the squash, then cutting the resulting pieces (neck and bulb) in half so that you have four pieces you can put down flat on the board. From there you can remove the seeds from the bulbous part of the squash and chop the squash into small pieces.

Enjoy this soup and try some of the variations suggested at the bottom of the recipe. They are all delicious!

Creamy Butternut Squash Soup with Fresh Rosemary and Basil
 
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Serve this soup at lunchtime to curb sugar cravings later on in the day. Or start your dinner meal with a cup of this soup to warm digestion and stimulate appetite.
Author:
Recipe type: Soup
Cuisine: Macrobiotic
Serves: 4-6 servings
Ingredients
  • 1 cup yellow onion, finely diced
  • ½ cup carrot, finely diced
  • ½ cup celery, finely diced
  • 1 tablespoon extra virgin olive oil
  • pinch sea salt
  • 5 cups butternut squash, seeded and cubed
  • 1 teaspoon fresh rosemary, minced
  • 3 cups spring or filtered water or light vegetable stock
  • 5 fresh basil leaves, sliced thinly (chiffonade)
  • sea salt, to taste
  • ¼ cup organic pumpkin seeds, toasted, for garnish
Instructions
  1. In a 4-quart soup pot, sauté onion and pinch of sea salt in olive oil over medium-low heat until translucent.
  2. Add carrot and celery and another pinch of sea salt. Sauté another 15 minutes, until vegetables start to caramelize.
  3. Add butternut squash and rosemary and coat with onion mixture. Add enough water or vegetable stock to barely cover the squash (about 3 cups), cover, and bring to a boil. Turn heat to low and cover. Simmer until squash is soft, about 10-15 minutes.
  4. Puree with blender or immersion blender. If soup is too thick, add a little more water or vegetable stock. Season to taste with sea salt.
  5. Simmer on low heat for another 5 minutes.
  6. Serve in bowls and garnish with toasted pumpkin seeds.
Note
  1. If using vegetable stock, try to find one without tomatoes (such as Imagine brand Vegetarian No-Chicken Broth) or make your own, to avoid overpowering the flavor of the squash.
Variations
  1. Substitute kabocha squash for butternut squash. The color will be darker but it is very delicious.
  2. Substitute carrots, broccoli, cauliflower, zucchini, sweet potato, or sweet corn for the butternut squash.
  3. Use herbs and spices of choice instead of rosemary, such as thyme, basil, or fresh ginger.
  4. Roast butternut squash tossed in olive oil and sea salt in 425 degree F oven until soft. Add to sautéed onions and proceed with recipe.

Bon appétit!

 

Maple Roasted Wild Caught Salmon with Fresh Rosemary

We make this dish at home when salmon is in season and we want something easy, hearty, and delicious. It is also great for a large dinner party because it can be cooked at the last minute after everyone has arrived. This recipe is quite simple; it has only 6 ingredients, including olive oil and sea salt! There are many variations on this recipe, but one of our favorites is to add toasted pecans.

When selecting your salmon fillet, make sure it is wild caught, as the taste of wild caught salmon is unparalleled, and is higher in minerals, including potassium, zinc and iron than its farm-raised counterpart. Wild caught salmon contains about half the fat as farm-raised salmon, so it is important to cook it with some oil if baking or roasting in the oven.

Some ideas for completing your menu:

  • Salmon with basmati, jasmine, or sushi rice and a green vegetable.
  • Salmon on top of your favorite salad.
  • Salmon with Niçoise Salad.
  • Salmon with sushi hand roll fixings like cucumber, carrot, avocado, toasted nori, and a dipping sauce.

Maple Roasted Wild Caught Salmon with Fresh Rosemary
 
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Author:
Recipe type: Entree
Cuisine: American
Serves: 4 servings
Ingredients
  • 1¼ lb. wild caught salmon fillet (coho, sockeye, or king)
  • sea salt
  • about ¼ cup extra virgin olive oil
  • 4 cloves garlic, peeled and finely chopped
  • 2 tablespoons fresh rosemary, finely chopped
  • 2 tablespoons maple syrup
Instructions
  1. Preheat oven to 400 degrees F.
  2. Lightly oil a 9" X 9" glass baking dish or roasting pan with a thin coating of olive oil.
  3. Cut salmon into 4 equal pieces. Rinse and pat dry with a paper towel. Place salmon pieces in a baking dish, drizzle with olive oil, and sprinkle evenly with sea salt (a few large pinches). Alternatively, leave the salmon fillet whole to have a nice presentation the table.
  4. Roast salmon in the oven for 8 minutes.
  5. In the meantime, sauté garlic in olive oil until garlic is soft but not browned. Remove from heat and stir in rosemary, maple syrup, and a large pinch of salt.
  6. After salmon has roasted for 8 minutes, remove from oven and spoon garlic-rosemary oil over each fillet. Return salmon to the oven and roast for another 3 minutes, and then check for doneness.
  7. Serve with a fresh salad, sauteed greens or broccolini, or other vegetable side dish.
Variations
  1. Maple-pecan version: Toast up to 1 cup pecan pieces with the garlic until fragrant, but be careful not to burn the garlic. Keep the rest of the recipe the same, or omit the rosemary for a pure maple-pecan flavor. This variation is especially good in the fall and early winter when pecans are fresh.
  2. Maple-balsamic version: Add 2 teaspoons good quality balsamic vinegar (or balsamic reduction) to the garlic-olive oil mixture. Omit rosemary.
Note
  1. To check for doneness, plunge a small sharp knife all the way through the thickest part of one of the fillets and hold it there for 5 seconds. Pull it out and carefully touch the flat side of the knife to your lower lip, which is very sensitive to temperature. If it feels warm, the fish is just cooked through and ready to serve. If the knife is still cold or cool, the fish needs more time.
  2. Another way to gauge doneness is to watch for the appearance of a white substance that starts forming on the outside of the salmon. Usually this indicates the salmon is close to being done.

maple-roasted-salmon-6

Salmon with sushi rice, toasted nori, and steamed green beans.

Creamy Broccoli Soup with Fresh Rosemary

Easy to prepare and deeply nourishing! This soup can be varied according to what vegetables you have on hand– substitute carrots, winter squash, sweet corn, or zucchini for the broccoli if you wish. Also, feel free to substitute a light vegetable stock (without tomatoes) for the water for a richer soup. Let me know what variations you come up with.

Creamy Broccoli Soup with Fresh Rosemary
 
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Author:
Recipe type: Soup
Cuisine: Macrobiotic
Serves: 4-6 servings
Ingredients
  • 1 organic yellow onion, diced
  • 1 tablespoon extra-virgin olive oil
  • pinch unrefined sea salt
  • 4 cups broccoli, chopped
  • 1 tablespoon fresh rosemary, minced
  • spring or filtered water
  • unrefined sea salt, to taste
  • 1⁄4 cup pumpkin seeds, toasted
Instructions
  1. In large soup pot, sauté onion in olive oil and a pinch of sea salt until soft. Add broccoli and rosemary and sauté a few minutes more.
  2. Add enough water to barely cover the broccoli, cover, and bring to a boil. Turn heat to low and simmer until broccoli is tender, about 8 minutes.
  3. Puree with food mill, blender, or immersion blender. Season to taste with sea salt. Simmer for another 5 minutes to let salt incorporate into the dish.
  4. Serve in bowls and garnish with toasted pumpkin seeds.