Lemon garlic salmon tray bake - easy & healthy!
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
11 mins
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Optional marinading time
1 hr
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Servings
4
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Calories
364 kcal
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Course
Main Course
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Cuisine
American
Lemon garlic salmon tray bake - easy & healthy!
Description
This tray bake involves marinating salmon fillets with a paste made from lemon zest and juice, extra virgin olive oil, Dijon mustard, finely grated garlic, salt, and black pepper. The marinade forms a thick coating that clings to the fish. For vegetables, asparagus and cherry tomatoes are tossed in olive oil, salt, and pepper and arranged around the fish on a tray.
The tray is placed close to a very hot grill or broiler set at 280°C (525°F), cooking the salmon and vegetables quickly in about 11 minutes. The salmon should be cooked to medium-rare, where the flesh flakes easily but remains moist and tender. The asparagus and tomatoes soften and roast slightly, complementing the fish.
Before serving, grated parmesan is sprinkled over the vegetables, and fresh parsley and lemon juice are added to the salmon. Serving with crusty bread is optional to accompany the meal. The recipe includes tips on handling salmon skin, freezing marinated salmon, and guidance on internal cooking temperature for best results.
Ingredients
- 4 x 180g/6 oz salmon skin on or off, doesn't matter (Note 1, fillets
Marinade slather:
- 1 tsp lemon 1 lemon, zest
- 1 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard (Note 2)
- 2 garlic grated using microplane (Note 3, cloves
- 1/2 tsp kosher salt or cooking salt
- 1/4 tsp black pepper
Vegetables (optional):
- 3 asparagus woody ends snapped or trimmed off (Note 4, bunches
- 200g/ 7 oz cherry tomato or grape tomatoes, 1 Aussie punnet
- 2 tsp extra virgin olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
Cooking & serving:
- olive oil spray form
- parmesan , finely grated
- lemon optional, wedges or slices
- parsley , finely chopped, optional
- bread for serving, crusty, or toast
Instructions
- Lemon garlic paste - Mix the marinade ingredients in a small bowl. Slather onto the top and sides of the salmon. If time permits, marinade for 1 hour. Otherwise, proceed with recipe.
- Preheat oven grill / broiler to 280°C/525°F or as high as yours goes. Place the oven shelf 20 cm /8" from the heat source.
- Prepare tray - Toss the asparagus and cherry tomatoes with the olive oil, salt and pepper. Spread out on a large tray then clear space for the salmon. Place salmon on the tray leaving a bit of space between each. Spray surface of salmon with oil.
- Cook - Grill/broil for 11 minutes or until the salmon is done - the flesh should flake, the internal temperature should be 50°C/122°F (Note 5).
- Serve - Transfer salmon and vegetables to plate. Grate parmesan over the vegetables. Squeeze lemon juice over the salmon, sprinkle with parsley. Eat!
Notes
- Salmon skin may not crisp during broiling; remove skin while eating if preferred.
- Dijon mustard thickens the marinade into a sticky paste that adheres well to the fish.
- Grating garlic finely helps it incorporate evenly without burning spots.
- Woody ends of asparagus naturally snap where they should be trimmed; discard those ends.
- Cook salmon to an internal temperature of about 50°C (122°F) for medium-rare, which will rise slightly after resting.
- Marinate salmon before freezing and freeze in a way that preserves the marinade on the surface to maintain flavor after thawing.
- Leftover salmon with vegetables can be refrigerated and eaten within 3 to 4 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 364 kcal
% Daily Value*
| Calories | 364cal | 18% |
| Carbohydrates | 3g | 1% |
| Protein | 37g | 74% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 99mg | 33% |
| Sodium | 536mg | 22% |
| Potassium | 1028mg | 22% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 407IU | 8% |
| Vitamin C | 14mg | 16% |
| Calcium | 35mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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