40g Protein Garlic Herb Foil Baked Salmon

The scent of garlic and fresh herbs wafting through your kitchen is undeniably one of the simplest pleasures in life. When it comes to family-friendly dinners, few meals are as quick and nutritious as Garlic Herb Foil Baked Salmon. Did you know that salmon is a protein-packed powerhouse, delivering about 40 grams of protein in a single serving? Not to mention, its tender, flaky texture perfectly complements rich flavors like butter, garlic, and all those fragrant herbs. Let’s dive into making a meal that’s not just delicious, but also a treat for the senses.

Print

Why This Garlic Herb Foil Baked Salmon is a Game Changer

Cooking salmon in foil is not only a foolproof method, but it also seals in moisture, ensuring every bite is juicy and flavorful. The beauty of this recipe lies in its simplicity—it requires just a handful of ingredients and only about 30 minutes from prep to plate. Plus, there’s minimal cleanup since the foil does most of the heavy lifting! Ideal for busy weeknights, this dish will elevate your home-cooked meal game while leaving you plenty of time to spare.

Ingredient Lineup

Here’s what you’ll need to prepare this savory delight:

• 2 lb/1 kg boneless side of Salmon – Fresh, skin-on for the best flavor and texture.
• 4 tbsp Unsalted Butter (softened) – This enriches the salmon and helps carry the flavors.
• 3 large cloves of Garlic (finely diced) – Packed with flavor and health benefits.
• 1 tbsp finely diced Fresh Chives – Offers a mild oniony flavor that pairs perfectly.
• 1 tbsp finely diced Fresh Dill – The herb that complements salmon beautifully.
• 1 tbsp finely diced Fresh Parsley – Adds freshness and color.
• 3/4 tsp Salt (or to taste) – Enhances all the flavors.
• 1/4 tsp Black Pepper (or to taste) – A dash of warmth to balance the richness.
• Lemon Wedges (to serve) – A zesty finish that brightens the dish.

Step-by-Step Method

Let’s make some kitchen magic happen!

1. Bring salmon close to room temperature (around 10 minutes out of the fridge) and preheat oven to 190C/375F.
2. In a small mixing bowl, combine butter, garlic, chives, parsley, dill, salt, and pepper. Set aside.
3. Place two large sheets of foil in a cross on a large baking tray (enough to be able to comfortably wrap the salmon). Place the salmon skin side down in the centre and pat the top with paper towels (this makes it easier to spread the butter).
4. Use your spatula to spread the butter all across the top of the salmon. Fold the foil in to make a tent for the salmon. Try and ensure there are no gaps, but ideally ensure it’s not touching the top of the salmon.
5. Place it in the oven for 15-20 minutes or until the thickest part of the salmon is almost cooked through. You want it a little undercooked at this point as it will continue cooking. I recommend peeking after 15 minutes and gently using two forks to check for doneness. If your salmon is particularly thin, then check a few minutes before. If it’s thick, it may need slightly longer than 20 minutes.
6. Remove from the oven and crumple down the foil around the salmon. Spoon over any melted butter around it, then pop it under the grill and broil until the garlic starts lightly turning brown (about 5 minutes). The salmon should be cooked through at this point.
7. Serve up right away (so it doesn’t carry on cooking) with any leftover butter in the foil, alongside lemon wedges and extra seasoning if needed. Enjoy!

Nutrition Breakdown

A serving size of Garlic Herb Foil Baked Salmon contains approximately:

• Calories: 450
• Protein: 40 grams
• Carbohydrates: 2 grams
• Fat: 30 grams
• Fiber: 0 grams

Rich in omega-3 fatty acids, salmon not only supports heart health but also benefits brain function and may even boost your mood. It’s the sort of nutrition that feels good inside and out!

Perfect Pairings

For a balanced meal, pair your Garlic Herb Foil Baked Salmon with a fresh garden salad drizzled with a light vinaigrette. Consider serving it alongside fluffy quinoa or brown rice for added texture and nutrition. Don’t forget a glass of crisp white wine to complement those rich buttery flavors or a refreshing iced tea for a non-alcoholic option. This dish shines brightly in spring and summer gatherings where fresh ingredients are at their peak.

How to Store It Right

To keep your Garlic Herb Foil Baked Salmon fresh, store any leftovers in an airtight container. It can be refrigerated for up to 3 days; for longer storage, wrap tightly and freeze for up to 2 months. When you’re ready to enjoy it again, reheat it gently in the oven at a low temperature (around 150C/300F) to maintain its moisture and flavor. A great tip is to add a splash of lemon juice before reheating to elevate the flavors.

Expert Tips

• Choose the Right Salmon: A fresh, high-quality salmon fillet will make a significant difference in flavor and texture.
• Tent Your Foil Properly: Ensure the foil is loosely tented but not touching the fish to allow steam to circulate.
• Avoid Overcooking: Keep a close eye on time, as salmon can quickly become dry. It’s better to undercook and let residual heat finish cooking.
• Add Complexity: Experiment by adding capers or a sprinkle of smoked paprika to the garlic-butter mixture for added flavor depth.
• Serving Presentation: Garnish with extra herbs and lemon slices for an eye-catching presentation.

Flavor Experiments

Want to elevate your salmon dish? Try these variations:

• Seasonal Twist: Add slices of fresh peaches or tomatoes on top of the salmon during the last few minutes of broiling for a summery fruit glaze.
• Gourmet Variation: Swap in truffle oil for regular butter for a luxurious finish that’s sure to impress guests.
• Playful Option: Add a tablespoon of your favorite hot sauce or a sprinkling of chili flakes into the butter mixture for a spicy kick.

Learn from My Mistakes

Here are some common pitfalls and how to avoid them:

• Overcooking the Salmon: Keep tabs on cooking time and use a meat thermometer if you’re unsure. Salmon is best served at 50-60C/120-140F.
• Not Letting It Rest: Always allow salmon to rest a few minutes after cooking to redistribute the juices for a moist result.
• Using Cold Salmon: Starting with cold salmon can lead to uneven cooking. Always let it reach room temperature before cooking.
• Forgetting the Seasoning: Don’t skimp on the salt and pepper! These basic ingredients are crucial for bringing out the flavors of the salmon and herbs.
• Sealing the Foil Incorrectly: Check for gaps in the foil—it should be a tight seal to trap moisture and flavors.

What to Do with Leftovers

If you find yourself with leftovers (a rare event with how good this salmon is!), consider these inventive ideas:

• Salmon Salad: Flake the remaining salmon into a bowl, add mayonnaise, diced celery, and a squeeze of lemon for a delicious salmon salad.
• Pasta Delight: Toss the leftover salmon with pasta, olive oil, lemon juice, and fresh herbs for a quick lunch.
• Breakfast Hash: Dice the salmon and mix it with potatoes, onions, and eggs for a hearty breakfast hash that packs a punch.

Quick Questions

Can you cook salmon directly from frozen?

Yes, you can bake salmon directly from frozen, but it will require additional cooking time. Expect to add about 5-10 extra minutes.

What should I serve with salmon?

Salmon pairs beautifully with a variety of sides, but consider vegetables, salads, and grains that can balance its rich flavor.

Can I use dried herbs instead of fresh?

Certainly! Use about one-third the amount of dried herbs as you would fresh, since dried herbs are more potent.

How can I tell if the salmon is cooked through?

The fish should flake easily with a fork and have a slightly opaque appearance. A meat thermometer can help ensure it’s at the optimal temperature.

Cooking Garlic Herb Foil Baked Salmon is not just about feeding your family; it’s about delighting them with fresh, vibrant flavors that everyone can enjoy and easy prep that makes weeknight cooking feel like a breeze! Embrace the beauty of this recipe and make it a staple in your home. Happy cooking!