Salmon Fish With Lemon Garlic- Tray Bake -Easy & Health
This recipe for salmon tray bake is delicious, easy to make, and healthful. Blistered cherry tomatoes and parmesan asparagus are cooked with salmon that has been coated with a powerful lemon-garlic sauce that provides a ton of flavour and cooked in just 11 minutes. Dinner is baked in a sheet pan. Not a single stove splash.
I've made this salmon recipe a lot over the past year, so I want to keep things simple. There won't be any stove splatters or separate veggie sides. A strong marinade made of lemon and garlic is the key. Although the term "slather" may not sound very appetising, that's exactly what this is, and it's what gives this oven-roasted salmon it's delicious flavour. It adds enough flavour even if you don't have an hour to marinate because it not only infuses the flesh with flavour but is thick enough to adhere to the salmon's surface.
- 4 x 180g salmon fillets (skin on or off, doesn't matter)
- 1 tsp lemon zest
- 1 tsp lemon juice
- 2 tsp extra virgin olive oil
- 1 tsp Dijon mustard
- 2 cloves garlic (grated using Microplane)
- 1 tsp cooking salt
- 1/2 tsp black pepper
- 3 bunches asparagus
- 200 gm cherry tomatoes
- 2 tsp extra virgin olive oil
- 1/2 tsp each salt and pepper
- Olive oil spray
- Parmesan
- Lemon wedges or slices
- Parsley
- Crusty bread or toast
- THE SALMON & MARINADE - PASTE
Salmon - Since the paste isn't applied to the underside, it doesn't matter if it is skinless or skin on. If this upsets you, simply eat the meat off the skin because the skin won't get crisp. Enough paste is included to cover four fillets weighing up to 200g/7oz. 180g/6 oz of salmon is the typical serving size per person. Optional: this recipe is equally delicious with trout.
Dijon Mustard - This gives the marinade a little mustard tang and thickens it into a paste that adheres to the salmon. To be honest, you can't really taste it.
Garlic - The finely grated garlic cloves nearly disappear into the paste. To avoid tiny charred chunks on the salmon, I like to cut it this way rather than
finely. However, if you don't have a microplane or fine grater, you can still mince the garlic very finely.
Lemon - Both the zest and the juice are being used. For true lemon flavour, use the zest and juice, respectively. (Because the majority of the lemon flavour is found in the zest- lemon juice is essentially simply sour).
Oil - Helps give the salmon colour.
Salt and pepper - Fish likes salt! Don't shortchange yourself.
- The VEGETABLES
Since cherry tomatoes and asparagus cook at the same time as the salmon, I'm using them. If you use thinner asparagus, it will become a bit too tender. If you can only locate thin ones, you might choose to add them halfway through the cooking time on the tray.
Asparagus - There's no need to use a knife to trim the asparagus! Did you realise that the ends would split at the woody end naturally? Try it out-it really does work! (But with frail elderly ones, not that).
Cherry Tomatoes - Well, grape tomatoes actually! I use one standard punnet (200g.
Salt pepper and olive oil - For seasoning.
Alternative vegetables - Anything that can be cooked in parallel with the salmon, such broccolini (cut thick ones in half lengthwise) or green beans. I adore how crispy the florets get!
Lemon garlic slather - Combine the ingredients for the paste, then spread it over the salmon's side and top. Make sure you use all of the paste—just enough is needed to cover the entire area. Doing the underside is pointless because it will simply sweat off.
Marinade the meat for an hour so the flavour seeps into the meat. If not, move on to the following step; the flavour of the paste will make up for not marinating.
Toss- the vegetables with olive oil, salt and pepper.
Arrange a tray - and arrange the salmon pieces on it, leaving some space between them. Put the veggies in a circle around it. Give the fish a little oil bath.
Cook the fish - for 11 minutes under the oven grill or broiler. If you're being precise—which I like to be—the internal temperature should be 50°C/122°F for the best juiciness, and the meat should flake. Additionally, the tomatoes will have wrinkles and some enticingly browned places by now, and the asparagus will have cooked.
To serve - Place the veggies and fish onto plates for serving. Squeeze lemon over everything, grate parmesan over the veggies, and add more parmesan if desired, then eat!
- Others Instruction
lemon garlic paste - In a small bowl, combine the marinade ingredients. Apply slathering to the salmon's sides and top. Marinate 1 hour if possible. If not, continue with the recipe.
Preheat - Set the broiler or oven grill to 280°C/525°F, or as high as it will go. The oven shelf should be placed 20 cm/8" away from the heat source.
Arrange a tray - and toss the cherry tomatoes and asparagus in a mixture of olive oil, salt, and pepper. Arrange in a broad tray, leaving room for the salmon.
The salmon pieces - on the tray, allowing some space between them. Drizzle oil over the salmon's surface.
Cook - the salmon for 11 minutes on the grill or broiler, or until it is cooked through and the internal temperature reaches 50°C/122°F (Note 5). The flesh should flake.
Servings 4
- Amount Per Serving
- Calories 364kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 3g15%
- Cholesterol 99mg33%
- Sodium 536mg23%
- Potassium 1028mg30%
- Protein 37g74%
- Vitamin A 407 IU
- Vitamin C 14 mg
- Calcium 35 mg
- Iron 2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
- Salmon - If this upsets you, simply eat the meat off the skin because the skin won't get crisp. The recipe is also excellent with trout substituted directly.
- Garlic - To prevent small charred chunks, grating rather than chopping coarsely allows it to incorporate better into the dough.
- Asparagus – It is the woody end that breaks naturally on ends. Try it out—it really does work! (But not with elderly, limp ones.)
- Salmon should be pulled out
at 50°C/122°F, which will rise to 53°C/127.4°F after resting, which is medium rare and internally cooked. This is the ideal amount of doneness and juiciness that chefs and restaurants will usually prepare food to. Medium: pull at 60°C/140°F; after resting, it will climb to 63°C/145.4°F. A tad less juicy and a touch more done.
Freezing Tip - Either spread salmon then freeze it in a container big enough to accommodate each piece, or freeze it uncovered until the outside solidifies, then cover it. Next, do the opposite to thaw: unwrap and thaw uncovered. In this manner, you'll prevent losing any valuable paste from the salmon skin. There's no need to marinade the salmon beforehand; it will do so as it thaws.