This Mediterranean baked salmon is packed full of flavours reminiscent of those balmy evenings on the Mediterranean – heady herbs, mixed with cracked black pepper, garlic, olive oil and fresh lemon juice.
SALMON AND HEALTH
- Omega-3 fats: Salmon is the richest dietary source of the essential omega-3 fat DHA. DHA is vital for brain health, hormonal health and lowering inflammation.
- Astaxanthin: Salmon gets its red pigmentation from astaxanthin, a powerful antioxidant. In combination with Omega-3 fatty acids,astaxanthin is believed to protect the nervous system and brain from inflammation.
- Micronutrients: Salmon ticks a lot of important nutrient boxes, including vitamin B12, choline, iodine, iron, selenium and zinc.
ZA’ATAR SALMON INGREDIENTS
- Wild salmon fillets: Use individual fillets with the skin on for this recipe – see buying tips below.
- Olive oil: Use a good quality extra virgin olive oil (the coupon code charlotte15 will give you 15% off my favourite brand).
- Fresh lemon juice: For a burst of citrus flavour.
- Garlic: Fresh for a boost of flavour.
- Za’atar: You can buy this (see product recommendations on the recipe card below), but it is so easy to make your own za’atar too – you can use leftovers of this spice blend to make za’atar baked carrots – recipe for both in Menopause.Rescripted®.
- Cracked black pepper: To season.
- Fresh oregano: Just a sprinkling for herby green goodness.
HOW TO MAKE ZA’ATAR SALMON
This is the best bit, once you’ve preheated the oven and placed the fish on a baking tray lined with plastic-free baking parchment, there are only two things to do:
1. Make the marinade: Place the olive oil, lemon juice, garlic, herb rub and cracked black pepper in a small bowl, whisk to combine and brush over the salmon.
2. Bake: Cook in the oven for 12-15 minutes, or until cooked through.
That’s it! Sprinkle with fresh oregano to serve.
SHOPPING FOR SALMON
- Wild salmon is best. Steer clear of farmed salmon. Why? Wild-caught salmon generally has more nutrients, a better texture, a brilliant hue, and better flavour (translation: a more delicious baked salmon!)
- Salmon varieties. There are several varieties of salmon, and the ones I recommend are wild Alaskan and sockeye. Wild salmon does have seasons and each of these varieties are available at different times throughout the year. But no matter which you choose, just look for fillets that are vibrant pink in colour.
- Fresh vs. frozen salmon. Unless you’re going to a fish market that has fresh catches of the day (which can be expensive), grab frozen salmon instead. Yes, it’s totally okay, and often better than the “fresh” salmon you’ll find sitting on ice…which isn’t so fresh. Frozen salmon is flash frozen on the ship right after it’s caught to preserve freshness!
HOW TO THAW FROZEN SALMON
- If you planned ahead of time, thaw it in the fridge. Ideally, you want to slowly thaw your salmon in the fridge overnight. Or about 12 hours before cooking it. Just make sure to keep the fish in it’s wrapping and place it on a plate to catch any liquid.
- If you’re hours away from dinner, thaw it in cold water. Not to worry if thawing it overnight slipped your mind! You can thaw your salmon by submerging it in a big bowl of cold water. This should take about an hour or so, depending on its thickness. But be sure to swap for fresh water if it starts to become lukewarm.
WHAT TO SERVE WITH ZA’ATAR SALMON
This salmon is versatile but I love to serve it with lemon-herb cauliflower rice for a delicious, healthy and light meal.
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