You will love the simplicity of these healthy and delicious Mediterranean baked salmon fillets with rosemary, garlic and a touch of chilli. Serve with your favourite side dish for a nutritious meal full of protein and healthy fats. Ready in 30 minutes, this salmon dish is paleo, gluten-free, dairy-free, keto and Whole30-friendly.
As I am currently nurturing a newborn, I am all about quick and easy meals AND making sure I get lots of nutrients to support both my bub’s and my needs. Getting quality protein and those Omega-3s for healthy brain development is super important to me, so I try to include oily fish a few times a week. Some days it’s a simple tin of sardines (and you guys know how much I rave about this fish!) and other times it’s a piece of salmon.
Baked salmon fillets have got to be one of the easiest meals to put together. For this recipe, I chose a Mediterranean-style seasoning of chopped rosemary and garlic, and a touch of chilli (which can be omitted). Salmon is baked for about 15-20 minutes, giving you just enough time to make a big salad or prepare a side of vegetables, potatoes, rice, quinoa or whatever you like.
You can make a few extra fillets and enjoy them as leftovers the next day either with scrambled eggs, in a salad or a wrap.
TIPS FOR BEST BAKED SALMON FILLETS
Tip 1. Use super fresh, wild salmon if possible. I will often get frozen wild salmon fillets as they are usually cheaper. If you can’t afford wild fish, then get the best quality you can afford. Salmon steaks rather than fillets is another budget-friendly option.
Tip 2. The next is choosing your favourite way to season and flavour the salmon. I like to keep it simple with these combinations:
- Mediterranean-style with herbs like rosemary or thyme, garlic, olive oil and lemon
- Miso, butter and Tamari soy sauce or coconut aminos
- Simple sea salt and sweet chilli sauce
- Olive oil, paprika, sea salt and lemon zest
- Ginger, garlic, spring onions, sesame oil and Tamari soy sauce or coconut aminos
- Nuts, garlic and herbs crushed into a paste and used as a crust
- Harissa, honey and tomato paste with a dash of olive oil
Tip 3. Make sure the oven is preheated to at least 200 C (390-400 F) before you add the salmon and place the tray in the middle or a little closer to the top to get more heat on top of the fillets.
MORE HEALTHY RECIPES WITH SALMON
- Rainbow Salad Power Bowl With Salmon & Sesame Dressing
- Fish Salad With Cajun Grilled Salmon & Kale (Paleo, Whole30)
- Cajun Lime & Honey Salmon With Tomato Cauliflower Rice
- Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce
For a quick and easy dinner meal, make these simple yet delicious Mediterranean baked salmon fillets with rosemary, garlic, chili and tomato paste. Ready in 30 minutes, this salmon dish is nutritious and healthy. It’s gluten-free, paleo, keto and Whole30 friendly.
4 medium salmon fillets, skin on (150–170 g / 5–7 oz each)
1.5–2 tablespoons tomato paste
1 teaspoon salt
1 tablespoon chopped rosemary (fresh or dry)
3 cloves of garlic, finely diced or minced
1–2 teaspoons finely diced red chilli (less or more for taste)
A little olive oil or a little butter/ghee
To serve: lemon wedges
- Preheat oven to 200°C (390°F).
- Place a piece of parchment paper on a flat baking tray or prepare a lightly greased oven tray.
- Brush the fleshy side of the salmon fillets with tomato paste, just a thin layer. Sprinkle evenly with salt, rosemary, garlic and a little chilli. Drizzle each fillet with a little bit of olive oil or place a piece of butter or ghee on top. I personally love a little butter for extra richness.
- Place salmon fillets, skin side down, on the tray. Bake for 15 minutes or until cooked to your liking. Larger or thicker pieces might take closer to 20 minutes.
- While salmon is baking, prepare a salad or another side dish you like.
Ocean trout or white fish fillets can also be used in this recipe. You can use one large, whole salmon half instead of individual fillets, which looks especially nice when served for a ‘fancy’ dinner.
- Serving Size: 1 salmon fillet
- Calories: 246
- Sugar: 0.8 g
- Sodium: 726.1 mg
- Fat: 11 g
- Saturated Fat: 1.9 g
- Carbohydrates: 2.8 g
- Fiber: 0.9 g
- Protein: 35 g
- Cholesterol: 79.1 mg
Keywords: Salmon, Fish, Mediterranean, Dinner, Gluten-free, Paleo, Whole30, Keto