Healthy Recipe: Roasted Salmon

 Roasted Salmon

In terms of health benefits, salmon is an ideal meal. Having two servings of salmon each week has been said to help reduce risk of having a heart attack, help control blood pressure and infuse your body with all kinds of beneficial vitamins.

Our roasted salmon recipe can get you started. When you’re choosing a full side of salmon, make sure it’s firm to the touch, and look for a bright, deep color. A full side of salmon serves six to eight people. It can be served hot, cold or room temperature, depending on the occasion.

To cook, use a sheet pan with a small lip, and place a sheet of parchment paper on top. Create a layer of rock salt, or very coarse salt, on top of the paper before placing the salmon skin side down. Placing the salmon atop salt helps keep the fish moist and imparts flavor into the fish. Drizzle some olive oil and rub into the fish, while seasoning with salt and pepper.

I like to score the salmon while it’s still raw, so it’s easier to make portions once it’s cooked. You’ll want to check the fish at about 15 minutes. It should be firm, but with a little give.

Salmon is considered one of the greatest sources of omega-3 fatty acids called EPA and DHA. It is a key source of protein and is high in a multitude of B vitamins, including B2 and B12. B vitamins help produce energy and control inflammation. Salmon, particularly wild salmon, is also a great source of potassium. Potassium helps reduce the risk of stroke and helps control blood pressure. Salmon is also low in calories, with a 3.5-ounce serving of either wild or farmed salmon hovering around 200 calories.


Recipe: Roasted Salmon

Yeild: 6-8 Servings

Ingredients Procedure

Whole side salmon, skin on

Olive oil

Rock salt

  1. With skin on lay full side of salmon on a sheet pan lined olive oil in parchment & covered with rock salt.
  2. If no skin on the lay full side of salmon on a well-oiled pan (olive oil).
  3. Score the salmon without cutting through the skin, creating portioned pieces.
  4. Rub olive oil over salmon and season with salt & pepper.
  5. Roast at 375 - high convection - for 15 mins.

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About the Author

Author: Christy Cioni, Dietary Services Director

Christy attended U.C. Santa Cruz, earning a degree in Spanish and Linguistics. After spending time working in the Silicon Valley and Boston, MA she later moved to Portland, OR. There, she followed her passion for food and cooking by attending the Le Cordon Bleu College of Culinary Arts in Portland, earning a degree in Culinary Arts. Christy ultimately came full circle when she returned to the Central Coast, accepting a position at a private school in Santa Barbara, developing a Culinary Arts curriculum, teaching and cooking for the students and staff. Christy was thrilled to join the team as Director of Dietary Services for the Champion Center where she finds joy combining her passion for cooking, love of feeding others and working with an incredible staff of kitchen professionals.

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