Baked Salmon with Lemon and Dill

This Baked Salmon with Lemon and Dill recipe combines the fresh, vibrant flavors of lemon and dill with the richness of salmon to create a dish that is both delicious and packed with health benefits. Whether you’re seeking an easy weeknight dinner or a meal to impress, this recipe delivers on flavor, simplicity, and nutrition.

Why This Recipe Supports Chronic Wellness

  1. Omega-3 Rich
    Salmon is one of the best sources of omega-3 fatty acids, which help reduce inflammation and support heart, brain, and joint health.

  2. Anti-Inflammatory Ingredients
    Lemon, olive oil, and fresh dill contain compounds that combat inflammation, making this dish ideal for those managing chronic pain or autoimmune conditions.

  3. Heart-Healthy
    This recipe is low in saturated fat and high in heart-protective nutrients, supporting cardiovascular wellness.

  4. Simple and Quick
    With minimal prep and cook time, this dish is perfect for busy lifestyles while still offering a gourmet touch.

Ingredient Breakdown and Their Health Benefits

  1. Salmon Fillets (4)
    Key Nutrients: Omega-3 fatty acids, Vitamin D, and high-quality protein.
    Health Benefits:
    Reduces inflammation and supports brain and heart health.
    Promotes strong bones and muscles.
    Chronic Conditions Supported: Cardiovascular health, cognitive function, and inflammation.

  2. Olive Oil (2 Tablespoons)
    Key Nutrients: Monounsaturated fats and polyphenols.
    Health Benefits:
    Reduces inflammation and supports heart health.
    Enhances nutrient absorption from the salmon and herbs.
    Chronic Conditions Supported: Joint health, cardiovascular health, and inflammation.

  3. Lemon Juice (Juice of 1 Lemon)
    Key Nutrients: Vitamin C and citric acid.
    Health Benefits:
    Boosts immunity and aids in collagen production.
    Adds a bright, tangy flavor that complements the richness of salmon.
    Chronic Conditions Supported: Immune deficiencies, skin disorders, and oxidative stress.

  4. Fresh Dill (2 Tablespoons, Chopped)
    Key Nutrients: Antioxidants and essential oils.
    Health Benefits:
    Reduces inflammation and supports digestion.
    Adds a fresh, herbal flavor.
    Chronic Conditions Supported: Digestive health and inflammation.

  5. Dried Oregano (1 Teaspoon)
    Key Nutrients: Antioxidants and essential oils.
    Health Benefits:
    Adds an earthy, aromatic depth to the dish.
    Supports immune health and reduces oxidative stress.
    Chronic Conditions Supported: Respiratory health and oxidative stress.

  6. Sea Salt (½ Teaspoon)
    Key Nutrients: Trace minerals like magnesium and potassium.
    Health Benefits:
    Enhances flavor without excessive sodium content.
    Supports electrolyte balance.
    Chronic Conditions Supported: Muscle function and hydration.

  7. Black Pepper (¼ Teaspoon, Optional)
    Key Nutrients: Piperine and antioxidants.
    Health Benefits:
    Enhances nutrient absorption and supports digestion.
    Adds a subtle spice to balance the lemon and dill.
    Chronic Conditions Supported: Digestive health and inflammation.

How This Recipe Supports Chronic Health

  1. Reduces Inflammation
    Omega-3s from salmon, coupled with the anti-inflammatory properties of olive oil and dill, help calm chronic pain and swelling.

  2. Promotes Cardiovascular Health
    Salmon and olive oil work together to support heart health by reducing bad cholesterol (LDL) and improving overall lipid profiles.

  3. Boosts Immune Function
    The Vitamin C from lemon juice, combined with the antioxidants in dill and oregano, helps strengthen the immune system.

  4. Supports Brain and Cognitive Health
    The high levels of omega-3 fatty acids in salmon enhance brain function and memory, making this dish brain food at its finest.

Baked Salmon with Lemon and Dill

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Calories 280kcal

Ingredients

  • 4 salmon fillets
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 2 tbsp fresh dill chopped
  • 1 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper optional

Instructions

  • Preheat your oven to 375°F (190°C).
  • Pat the salmon fillets dry with paper towels.
  • Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle olive oil over the fillets. Squeeze the juice of one lemon over the salmon, ensuring it is evenly distributed.
  • Sprinkle fresh dill (and optional dried oregano) over the salmon fillets. Season with sea salt and freshly ground black pepper (if using).
  • Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
  • Garnish with additional fresh dill if desired. Serve immediately.

 

Kirsten’s Final Thoughts: A Dish That Nourishes Inside and Out

This Baked Salmon with Lemon and Dill is a shining example of how simple, high-quality ingredients can come together to create a meal that feels indulgent yet supports your health. With its vibrant flavors and powerful nutrients, this dish is perfect for anyone looking to embrace whole-food cooking without sacrificing taste.

Kirsten’s Tip: Double the recipe and save leftovers for a healthy, flavorful lunch the next day. This dish proves that eating well can be both effortless and deeply satisfying.

Recommended Recipes

Baked Salmon with Lemon and Dill

This Baked Salmon with Lemon and Dill recipe combines the fresh, vibrant flavors of lemon and dill with the richness of salmon to create a dish that is both delicious and packed with health benefits. Whether you’re seeking an easy weeknight dinner or a meal to impress, this recipe delivers on flavor, simplicity, and nutrition.

Why This Recipe Supports Chronic Wellness

  1. Omega-3 Rich
    Salmon is one of the best sources of omega-3 fatty acids, which help reduce inflammation and support heart, brain, and joint health.

  2. Anti-Inflammatory Ingredients
    Lemon, olive oil, and fresh dill contain compounds that combat inflammation, making this dish ideal for those managing chronic pain or autoimmune conditions.

  3. Heart-Healthy
    This recipe is low in saturated fat and high in heart-protective nutrients, supporting cardiovascular wellness.

  4. Simple and Quick
    With minimal prep and cook time, this dish is perfect for busy lifestyles while still offering a gourmet touch.

Ingredient Breakdown and Their Health Benefits

  1. Salmon Fillets (4)
    Key Nutrients: Omega-3 fatty acids, Vitamin D, and high-quality protein.
    Health Benefits:
    Reduces inflammation and supports brain and heart health.
    Promotes strong bones and muscles.
    Chronic Conditions Supported: Cardiovascular health, cognitive function, and inflammation.

  2. Olive Oil (2 Tablespoons)
    Key Nutrients: Monounsaturated fats and polyphenols.
    Health Benefits:
    Reduces inflammation and supports heart health.
    Enhances nutrient absorption from the salmon and herbs.
    Chronic Conditions Supported: Joint health, cardiovascular health, and inflammation.

  3. Lemon Juice (Juice of 1 Lemon)
    Key Nutrients: Vitamin C and citric acid.
    Health Benefits:
    Boosts immunity and aids in collagen production.
    Adds a bright, tangy flavor that complements the richness of salmon.
    Chronic Conditions Supported: Immune deficiencies, skin disorders, and oxidative stress.

  4. Fresh Dill (2 Tablespoons, Chopped)
    Key Nutrients: Antioxidants and essential oils.
    Health Benefits:
    Reduces inflammation and supports digestion.
    Adds a fresh, herbal flavor.
    Chronic Conditions Supported: Digestive health and inflammation.

  5. Dried Oregano (1 Teaspoon)
    Key Nutrients: Antioxidants and essential oils.
    Health Benefits:
    Adds an earthy, aromatic depth to the dish.
    Supports immune health and reduces oxidative stress.
    Chronic Conditions Supported: Respiratory health and oxidative stress.

  6. Sea Salt (½ Teaspoon)
    Key Nutrients: Trace minerals like magnesium and potassium.
    Health Benefits:
    Enhances flavor without excessive sodium content.
    Supports electrolyte balance.
    Chronic Conditions Supported: Muscle function and hydration.

  7. Black Pepper (¼ Teaspoon, Optional)
    Key Nutrients: Piperine and antioxidants.
    Health Benefits:
    Enhances nutrient absorption and supports digestion.
    Adds a subtle spice to balance the lemon and dill.
    Chronic Conditions Supported: Digestive health and inflammation.

How This Recipe Supports Chronic Health

  1. Reduces Inflammation
    Omega-3s from salmon, coupled with the anti-inflammatory properties of olive oil and dill, help calm chronic pain and swelling.

  2. Promotes Cardiovascular Health
    Salmon and olive oil work together to support heart health by reducing bad cholesterol (LDL) and improving overall lipid profiles.

  3. Boosts Immune Function
    The Vitamin C from lemon juice, combined with the antioxidants in dill and oregano, helps strengthen the immune system.

  4. Supports Brain and Cognitive Health
    The high levels of omega-3 fatty acids in salmon enhance brain function and memory, making this dish brain food at its finest.

Baked Salmon with Lemon and Dill

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Calories 280kcal

Ingredients

  • 4 salmon fillets
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 2 tbsp fresh dill chopped
  • 1 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper optional

Instructions

  • Preheat your oven to 375°F (190°C).
  • Pat the salmon fillets dry with paper towels.
  • Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle olive oil over the fillets. Squeeze the juice of one lemon over the salmon, ensuring it is evenly distributed.
  • Sprinkle fresh dill (and optional dried oregano) over the salmon fillets. Season with sea salt and freshly ground black pepper (if using).
  • Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
  • Garnish with additional fresh dill if desired. Serve immediately.

 

Kirsten’s Final Thoughts: A Dish That Nourishes Inside and Out

This Baked Salmon with Lemon and Dill is a shining example of how simple, high-quality ingredients can come together to create a meal that feels indulgent yet supports your health. With its vibrant flavors and powerful nutrients, this dish is perfect for anyone looking to embrace whole-food cooking without sacrificing taste.

Kirsten’s Tip: Double the recipe and save leftovers for a healthy, flavorful lunch the next day. This dish proves that eating well can be both effortless and deeply satisfying.

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