Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Dinners > Baked Fish with Olive Oil and Herbs

Baked Salmon with Asparagus and Lemon-Dill Sauce

A healthy and delicious baked salmon dish, featuring tender asparagus and a vibrant lemon-dill sauce. This Mediterranean-inspired recipe is packed with flavor and nutrients, making it a perfect choice for a satisfying and wholesome dinner.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 4 6 oz Salmon fillets
  • 1 pound Asparagus
  • 2 tablespoons Olive oil
  • 1 Lemon
  • 2 tablespoons Fresh dill
  • 2 cloves Garlic
  • 1/4 cup Greek yogurt
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper

Preparation

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

Preparing the Asparagus

Toss the trimmed asparagus with 1 tablespoon of olive oil, salt, and pepper. Spread the asparagus in a single layer on one side of the prepared baking sheet.

Preparing the Salmon

Place the salmon fillets on the other side of the baking sheet. Drizzle the remaining 1 tablespoon of olive oil over the salmon fillets. Season with salt and pepper.

Baking the Salmon and Asparagus

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

Making the Lemon-Dill Sauce

While the salmon and asparagus are baking, prepare the sauce. In a small bowl, whisk together the Greek yogurt, minced garlic, lemon juice, and chopped dill. Season with salt and pepper to taste.

Serving

Remove the baking sheet from the oven. Serve the baked salmon and asparagus with a generous dollop of the lemon-dill sauce. Garnish with lemon slices, if desired.

Nutrition Facts Estimated per 100g of product

(Please note that these are estimates and can vary based on specific ingredients and portion sizes.)

Calories: Approximately 180-220
Protein: 22-28g
Fat: 8-12g (mostly healthy fats from salmon and olive oil)
Carbohydrates: 3-5g
Fiber: 2-3g

Other Important Considerations for Nutrition

This recipe is gluten-free. Salmon is an excellent source of omega-3 fatty acids, which are beneficial for heart health. Greek yogurt adds a boost of protein and calcium. The asparagus provides vitamins and fiber. If you are lactose intolerant, you can substitute the Greek yogurt with a dairy-free alternative.

← Berry and Olive Oil Mediterranean Smoothie →

FAQ

  • Can I use frozen salmon?

    Yes, you can use frozen salmon fillets. Make sure to thaw them completely before baking. Pat them dry with paper towels to remove excess moisture.
  • Can I grill the salmon and asparagus instead of baking?

    Yes, grilling is a great alternative. Preheat your grill to medium heat. Grill the salmon and asparagus for approximately 4-5 minutes per side, or until cooked through.
  • Can I add other herbs to the lemon-dill sauce?

    Certainly! Parsley, chives, or tarragon would also complement the flavors of this dish.