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Baked lemon-butter salmon

I’m always stressing the importance of protein. Sometimes a protein shake is best, especially when you’re in a rush like at breakfast or after a workout. Shakeology even works well for dessert- a much more healthful option than ice cream or candy. But with proper preparation, you can have any meal ready within that 30 minute gap after a workout.

Besides foods like Shakeology and vegetables, protein usually comes along with fat. You can get lean beef, but beef still has more saturated fat than meats like chicken or fish. Fish is an awesome source of protein. You don’t want to overdo when it comes to eating seafood, but it is full of iron and protein and not much fat, and is therefore an awesome choice for a post-workout meal!

Here is my super easy 4-ingredient recipe & prep plan for my most frequent seafood dish- salmon.

Finished baked salmon

Ingredients

Makes 4 servings

1 fresh salmon filet

1/2 fresh lemon

1/8 stick of butter

1 bunch fresh parsley

salt and pepper

 

Prep

1. Preheat the oven to 400* (if prepping to cook later, save this step until several minutes before you are ready to cook).

2. Rip off a small handful of parsley, stems on. Rinse.

3. Cut the lemon into thin slices. Leave a small wedge of the lemon for later.

4. Store the parsley and the lemon in airtight containers (if prepping to cook later).

 

Cook

1. Lay the filet skin face-down on a cookie sheet protected by a sheet of foil.

2. Sprinkle the salt and pepper over the filet.

3. Squeeze the juice of the lemon wedge into a microwave safe bowl or cup with 1/8 of a stick of butter. Microwave for 10-15 seconds- not so long as to melt entirely.

Butter filet4. Pour the lemon-butter mixture over the salted and peppered filet. Start in the middle so it spreads over the entire filet.

Lemon filet5. Cover the salmon with the sliced lemons.

Parsley filet6. Surround the filet with parsley. Leave the stems on so that they are easy to remove later.

baked filet7. Place the filet into the 400* oven. Bake for 25 minutes or until the salmon is light orange all the way through.

8. Remove the parsley and use a knife or spatula to lift the filet. The skin should peel off effortlessly. Add a fresh squeeze of lemon and serve.

 

Serve

Serve alongside vegetables and quinoa or brown rice. Serves about 4.

If you are meal prepping, cook the dish 1-2 days in advance.

filet meal served

Last note

Remember, you can save time by prepping your cooking ahead of time, but this recipe has a super short prep time as well!

Don’t prep fish too far ahead of time- it will start to taste too fishy!

If you have any questions, comments, or suggestions, feel free to share!

Happy healthful eating :)