Easy Baked Salmon for the Whole Family

Most families underestimate how fast salmon cooks. A 200g fillet at 200°C is done in 12-15 minutes. That's faster than pasta water comes to a boil, which means salmon is genuinely one of the quickest proteins you can put on the table - it just doesn't feel that way until you've done it a few times.

Ingredients (serves 4)

• 4 salmon fillets (about 180–200g each), skin-on
• 3 tbsp butter, softened
• 3 garlic cloves, minced
• Zest and juice of 1 lemon
• 1 tbsp fresh dill (or 1 tsp dried)
• Salt and black pepper
• 1 bunch asparagus, tough ends snapped off
• 1 tbsp olive oil

Instructions

1. Preheat oven to 200°C (400°F). Tear four large sheets of foil - one per fillet.
2. Mix the softened butter with garlic, lemon zest, dill, salt, and pepper.
3. Place each salmon fillet in the centre of a foil sheet. Spread a generous amount of the butter mixture over the top of each fillet. Squeeze a little lemon juice over each one.
4. Fold the foil up around the sides loosely to form an open packet - don't seal it tight, you want some airflow for the top to colour slightly. Place on a baking tray.
5. Toss the asparagus with olive oil, salt, and pepper. Arrange alongside the salmon packets on the same tray.
6. Bake for 13-15 minutes. The salmon is done when it flakes easily with a fork and the flesh is opaque through to the centre. The asparagus should be tender with some colour at the tips.
7. Serve directly from the foil with lemon wedges and your choice of grain - rice, crusty bread, or baby potatoes all work well.

Nutrition (per serving, estimated)

• Calories: ~420 kcal
• Protein: 36g
• Carbs: 5g
• Fat: 28g

Add roughly 200 kcal and 40g carbs per serving if you include a portion of rice or potatoes.

Choosing Salmon at the Supermarket

Farmed Atlantic salmon is the most widely available and consistently the most affordable - typically $12-18 per kg depending on location. It's fattier than wild-caught, which means it's more forgiving in the oven and harder to overcook. If wild salmon is on special, the flavour is more pronounced but the margin for overcooking is smaller - pull it at 12 minutes and check.

Frozen fillets work well in this recipe. Thaw overnight in the fridge or under cold running water for 20 minutes. Pat very dry before adding the butter mixture - moisture is the enemy of any kind of surface browning.

Meal Prep Tips

Salmon is one of the few proteins that doesn't reheat well - the texture changes noticeably after a day in the fridge. Make exactly what you'll eat tonight. The butter mixture, however, can be made 3 days ahead and stored in the fridge. If you're looking for a ready-made version with a similar flavour profile, Lemon-Butter Baked Salmon with Roasted Asparagus has the full nutritional breakdown and scaling options. For a full weeknight rotation that balances lighter meals like this one with heartier options, see the Quick Weeknight Dinners guide.

If you're keeping an eye on macros, the Consillar Daily Macro Planner can build out the rest of your day around a lighter dinner like this one.