Baked Garlic Salmon
Tender fillets of salmon baked on a bed of tenderstem broccoli with garlic and lemon, a delicious dinner that fits diet plans like Weight Watchers and calorie counting!
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NutritionPer Serving
- Calories407
- Carbs3.8g
- Protein34g
- Fat27g
- Sugars2.1g
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
Packed full of protein and healthy fats, Baked Garlic Salmon is a healthy choice for a light dinner when you’re short of time! This dish is so simple to prepare with easy to find ingredients. Not only that, you can tuck in after only 35 minutes so it’s perfect for a weeknight dinner, or a lighter summer lunch when you have a bit more time to cook.
We love experimenting with different sauces to complement salmon. Smothering it in a herby, garlic and lemon sauce brings out all the lovely fresh flavours! You’d usually see piles of real butter or oil which increases calories, but we’ve shown you can get the same silky texture and and tenderness using a small amount of reduced fat spread and water.
You’ll see we’ve also made little parcels from tin foil to bake the salmon in, which is a really important step to keep all the moisture and allow the sauce to soak into the salmon, it makes such a difference and you’ll never go back to not using it!
What diets is this Baked Garlic Salmon suitable for?
This Baked Garlic Salmon recipe is suitable for gluten free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Baked Garlic Salmon?
Nope! Only fresh, simple ingredients and a couple of strips of tin foil are used in this recipe! Don’t skip the tin foil, it allows all the flavours to soak into the salmon and prevents it drying out!
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How many calories are in this Baked Garlic Salmon?
There are 407 calories per portion in this Baked Garlic Salmon which means it falls into our Weekly Indulgence category.
This Baked Garlic Salmon is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven 200ºC.
Step 2
Place the broccoli in the centre of 1 piece of tin foil.
Step 3
In a mixing bowl add the reduced fat spread, garlic, parsley, lemon juice and a pinch of salt and pepper. Mix well.
Step 4
Spread the garlic mix over the salmon fillets and place on top of the broccoli. Top with 2 slices of lemon and add the water.
Step 5
Place the second sheet of tin foil over the first and roll each side up to make a parcel.
Step 6
Place the parcel onto the baking tray and place in the oven. Cook for 20-25 minutes until salmon is cooked and broccoli is tender.
Step 7
Serve along with some of the cooked broccoli.
What could I serve with this Baked Garlic Salmon?
If you’re looking for inspiration, we have a great selection of sides that would work really well with this dish, like these:
How do you know when Baked Garlic Salmon is cooked?
You should cook this Baked Garlic Salmon until the salmon is cooked thoroughly and broccoli is tender. This should take around 20-25 minutes in the oven.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Baked Garlic Salmon in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Baked Garlic Salmon in the fridge for approximately 2 days or so.
Can I freeze Baked Garlic Salmon?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Baked Garlic Salmon?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 2-3 minutes until piping hot.
From frozen: Allow to defrost in a refrigerator and reheat from chilled.
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Baked Garlic Salmon
Tender fillets of salmon baked on a bed of tenderstem broccoli with garlic and lemon, a delicious dinner that fits diet plans like Weight Watchers and calorie counting!
-
Prep Time
10 MINS
-
Cook Time
25 MINS
- KCals 407
- Carbs 3.8G
Instructions
- Pre-heat the oven to 200°C.
- Place the broccoli in the centre of 1 piece of tin foil.
- In a mixing bowl add the reduced fat spread, garlic, parsley, lemon juice and a pinch of salt and pepper. Mix well.
- Spread the garlic mix over the salmon fillets and place on top of the broccoli. Top with 2 slices of lemon and add the water.
- Place the second sheet of tin foil over the first and roll each side up to make a parcel.
- Place the parcel onto the baking tray and place in the oven. Cook for 20-25 minutes until salmon is cooked and broccoli is tender.
- Serve along with some of the cooked broccoli.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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6 comments
See what others have to say
Tina WrightTuesday 11th October 2022
I made this this evening and loved it. I couldn’t find any tenderstem broccoli so I used asparagus and I think it worked just as well.
Shall definitely make it again. Thanks PON.
HollyFriday 14th October 2022
Hey Tina, thanks so much for your message we are so glad to hear you enjoyed this recipe the asparagus sounds great!
LyndaSunday 30th January 2022
I never know what to do with salmon so I will definitely try this, it looks lovely.
HollyMonday 31st January 2022
Hey Lynda, glad to hear you’ve been inspired hope you enjoy the recipe!
Norma MoffatSunday 2nd January 2022
I have got the new Comfort book, going to make a chicken recipe tonight, would love some swag, please!!! Love pinch of nom, have all your books, xx
HollyMonday 3rd January 2022
Hey Norma, thanks so much for your message we are so glad to hear you are a fan! SWAG is our exclusive Pinch of Nom merch that we give away at random in competitions over on our Facebook Page or Facebook Group so keep on the lookout for giveaways. You can find more information on our SWAG process HERE hope that helps!
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