This Baked Salmon with Roasted Tomatoes and Onions weighs in at a mere 388 calories per serving, with 10 min of prep and only 30 minutes of cooking time!
Every once in a while we want a delicious, easy, yet healthy meal, and this salmon with roasted tomatoes and onions is just that. Coming in at just 388 calories per serving, this gorgeous and nutritious dish uses simple ingredients, is super easy to prepare and takes just 30 minutes to cook! Tender, flaky, baked salmon encompassed with juicy, roasted tomatoes – my mouth is already watering!
Why Make This Baked Salmon
- Healthy! Only 388 Calories Per Serving
- Easy Prep
- 30 Minute Cook Time
- Uses Simple Ingredients
There’s nothing better than an easy and flavorful meal that is also GOOD FOR YOU! This salmon can be made with either fresh or frozen fish and could not get any more simple to throw together. If you’re looking for a straightforward, healthy weeknight meal, look no further!!
Ingredient Notes
- Salmon – Look for good quality salmon, preferably wild-caught. First, when purchasing salmon, look for fish that looks moist rather than dried out. Secondly, avoid salmon with any browned spots on the belly or around the edges of the fillet. However, frozen fish is also great. Many times frozen fish is better than fresh, because it’s usually put on ice right after it’s caught to preserve freshness.
- Tomatoes – Grape tomatoes or cherry tomatoes! These tomatoes when roasted, turn into epic flavor bombs that are great as a side with this salmon or any other protein, or even added to pastas.
- Onion and Garlic – Essential flavor enhancers to this dish.
- Seasonings – Fresh oregano or 1 tsp dried oregano, salt & pepper. But here’s where you can experiment with different seasonings for your salmon. Try some garlic powder, smoked paprika, chipotle powder, cumin, rosemary or thyme.
- Olive Oil – Substitute vegetable, sunflower, safflower or avocado oil.
How To Bake Salmon
- Prep salmon and oven: Thaw fish if frozen. Rinse the fish and pat dry with paper towels. Preheat the oven to 400°F. Grease a baking dish with cooking spray.
- Prep veggies and roast: In the prepared baking dish combine tomatoes, onions, oregano, oil, garlic, ¼ tsp of the salt, and ¼ tsp of the pepper. Toss to coat the tomatoes. Transfer the baking dish to the oven and bake for 15 minutes, uncovered.
- Bake salmon: Place fish, skin side down, on top of the tomatoes. Sprinkle fish with remaining ¼ tsp pepper and ¼ tsp salt. Bake, uncovered, for another 15 to 20 minutes or until the salmon is opaque and flakes easily. Salmon is done when the internal temperature reaches 145°F.
- Serve: Transfer the salmon from the baking dish with a spatula and top with roasted tomatoes and onions.
FAQs & Expert Tips
Get yourself an instant read thermometer! It will change your life. Salmon is done cooking when it reaches an internal temperature of 145°F, measured in the thickest part of the salmon filets. Another way to tell if your salmon has finished cooking is to gently press down on the top of the fillet with a fork or your finger. If the flesh of the salmon is opaque and flakes, it’s all done!
When you’re cooking salmon, make sure you keep the skin on!! This will provide a safety layer between the fish’s flesh and the hot pan or grill. Start with the skin-side down, and let it crisp up! It’s much easier to slide a fish spatula under the salmon’s skin than under its delicate flesh.
No! There is no need to flip the fish. Remember, we want the skin side down to protect the flesh, flipping the salmon would result in your fish sticking to the pan and potentially burning.
Tips
- If you feel the need for some carbs, serve this in a salmon, pasta toss sort of meal! You can serve it over a bed of your favorite noodles, with a side of rice, or a delicious salad!
- Get yourself an instant read thermometer! It will change your life
- Feel free to add your favorite herbs, spices or veggies to this salmon to make it your own!
Leftovers
To maximize the shelf life of your leftover salmon, refrigerate in a shallow airtight container or wrap tightly with heavy-duty aluminum foil or plastic wrap. Baked salmon will last for 3 to 4 days in the fridge, if stored properly.
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Baked Salmon with Roasted Tomatoes
Ingredients
- 2 pounds salmon fillets fresh or frozen
- 2 cups tomatoes cherry or grapes
- 1 onion thinly sliced
- 4 teaspoon fresh oregano chopped, or 1 tsp dried oregano
- 1 tablespoon olive oil
- 4 cloves garlic minced
- ½ teaspoon salt
- ½ teaspoon black pepper ground
Instructions
- Prep salmon and oven: Thaw fish if frozen. Rinse the fish and pat dry with paper towels. Preheat the oven to 400°F. Grease a baking dish with cooking spray.
- Prep veggies and roast: In the prepared baking dish combine tomatoes, onions, oregano, oil, garlic, ¼ tsp of the salt, and ¼ tsp of the pepper. Toss to coat the tomatoes. Transfer the baking dish to the oven and bake for 15 minutes, uncovered.
- Bake salmon: Place fish, skin side down, on top of the tomatoes. Sprinkle fish with remaining ¼ tsp pepper and ¼ tsp salt. Bake, uncovered, for another 15 to 20 minutes or until the salmon is opaque and flakes easily. Salmon is done when the internal temperature reaches 145°F.
- Serve: Transfer the salmon from the baking dish with a spatula and top with roasted tomatoes and onions.
Recipe Notes
- Salmon is done cooking when it reaches an internal temperature of 145°F, measured in the thickest part of the salmon filets. Another way to tell if your salmon has finished cooking is to gently press down on the top of the fillet with a fork or your finger. If the flesh of the salmon is opaque and flakes, it’s all done!
- To maximize the shelf life of your leftover salmon, refrigerate in a shallow airtight container or wrap tightly with heavy-duty aluminum foil or plastic wrap. Baked salmon will last for 3 to 4 days in the fridge, if stored properly.
Nutrition Information:
Originally shared June 2012.
Flavor was excellent! Used a little zaatar spice on the salmon and paired with your strawberry and spinach salad, rice, and a cucumber yogurt dip for the salmon. Yum!
This is on my list of healthy yummy, elegant recipes! Love it