Keto Baked Salmon Recipe

     

                                                                

 

      Ingredients:

· 4 salmon fillets (about 6 ounces each)

· 2 tablespoons olive oil or melted butter

· 2 tablespoons fresh lemon juice

· 2 cloves garlic, minced

· 1 teaspoon Dijon mustard

· 1 teaspoon dried dill (or 1 tablespoon fresh dill, chopped)

· 1 teaspoon smoked paprika

· 1/2 teaspoon salt

· 1/4 teaspoon black pepper

· Lemon slices (for garnish)

· Fresh parsley, chopped (for garnish)

      Instructions:

    Preheat the Oven:

     Preheat your oven to 400°F (200°C). Line a baking sheet with parchment 

       paper  or lightly grease it with olive oil

    Prepare the Marinade

o In a small bowl, whisk together the olive oil (or melted butter), lemon juice,     minced garlic, Dijon mustard, dill, smoked paprika, salt, and black pepper

  Marinate the Salmon:

  Place the salmon fillets on the prepared baking sheet. Brush the marinade generously over each fillet, ensuring they are well coated

Bake the Salmon:

Bake the salmon in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

 

      Serve:

         Remove the salmon from the oven and let it rest for a couple of minutes.

    Garnish with fresh parsley and lemon slices. Serve with a side of steamed 

 or roasted low-carb vegetables like asparagus, broccoli, or zucchini.

 

Nutritional Value (Per Serving):

     · Calories: Approximately 350-400 kcal

       · Protein: 30-35g

       · Fat: 25-30g

o Saturated Fat: 4-6g

o Monounsaturated Fat: 12-14g

o Polyunsaturated Fat: 7-9g

         · Carbohydrates: 2-3g

o Fiber: 0.5-1g

o Sugars: <1g

       · Cholesterol: 80-90mg

       · Sodium: 400-500mg

 

 

         Bonus Tips:

· Skin-On for Extra Flavor: If your salmon has skin, leave it on during baking to add flavor and moisture. The skin can easily be removed after cooking if you prefer not to eat it.

· Adjust Cooking Time: If your salmon fillets are particularly thick, add a few extra minutes to the cooking time. If they’re thin, reduce the time slightly to avoid overcooking.

· Use Fresh Herbs: Fresh dill or parsley can be more aromatic and flavorful than dried herbs. If available, opt for fresh herbs.

· Crunchy Topping: For added texture, mix crushed pork rinds and Parmesan cheese to create a crunchy, keto-friendly topping before baking.

      Health Benefits:

· High in Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function.

· Protein-Rich: Salmon is an excellent source of high-quality protein, essential for muscle maintenance, repair, and overall body function.

· Low in Carbs: This recipe is perfect for a ketogenic diet, providing healthy fats and protein with minimal carbohydrates.

· Rich in Vitamins and Minerals: Salmon provides essential nutrients like B vitamins (including B12), vitamin D, and selenium, which are important for energy production, immune function, and bone health.

· Anti-Inflammatory: The combination of omega-3s in salmon, along with the anti-inflammatory properties of garlic and olive oil, helps reduce chronic inflammation, which is linked to many diseases.