Mayo Clinic Health Library

Recipe: Roasted salmon

Updated: 02-10-2009

Dietitian's tip: The American Heart Association recommends two servings of fish every week. Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.


Serves: 2

2 5-ounce pieces salmon with skin
2 teaspoons extra-virgin olive oil
1 tablespoon chopped chives
1 tablespoon fresh tarragon leaves (optional)


Preheat over to 425 F. Line a baking sheet with foil. Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. (Check if fish flakes easily with fork after it bakes 10 minutes. Continue baking only if it doesn't.) Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Nutritional Analysis per serving
  • Calories: 241
  • Total carbohydrate: trace
  • Cholesterol: 78 mg
  • Dietary fiber: trace
  • Monounsaturated fat: 7 g
  • Protein: 28 g
  • Saturated fat: 2 g
  • Sodium: 62 mg
  • Total fat: 14 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings