Roasted salmon

By Mayo Clinic Staff

Dietitian’s tip:

Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.

Number of servings

Serves 2

  1. Low Sodium


  1. Two 5-ounce pieces salmon with skin
  2. 2 teaspoons extra-virgin olive oil
  3. 1 tablespoon chopped chives
  4. 1 tablespoon fresh tarragon leaves (optional)


Heat oven to 425 F. Line a baking sheet with foil.

Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn’t, continue baking for 2 more minutes.

Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Nutritional analysis per serving

Serving size: 1 fillet

  • Total carbohydrate Trace
  • Dietary fiber Trace
  • Sodium 63 mg
  • Saturated fat 2 g
  • Total fat 14 g
  • Cholesterol 78 mg
  • Protein 28 g
  • Monounsaturated fat 6 g
  • Calories 244
  • Added sugars 0 g
  • Trans fat 0 g
  • Total sugars Trace
  • Potassium 723 mg

Diabetes Meal Plan Choices

  • Meat and meat substitutes 4
  • Fats 1

This recipe is one of 400 recipes collected in the “Fix-It and Enjoy-It! Healthy Cookbook” published by Good Books.

Sept. 23, 2021


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