Oven-Roasted Wild Salmon

Oven-Roasted Wild Pacific Salmon
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Salmon – just what the Doctor ordered – I have been eating wild salmon for many years now and my choice is always the wild Pacific type. I find it to have a very buttery-like flavor. My love-affair with salmon started when I noticed that I no longer suffered from three to four sinus infections annually. I generally eat up to a pound of this delicious Omega-3 rich diet coupled with lots of vegetables each week. I recall the first year, when I started this regimen, my Doctor asked me what happened [I used to have a sick visit with her at least four times in any given year for sinus infection]. When I shared my diet story with her – she overwhelmingly approved. I have not looked back ever since.

Both my husband and I eat a few servings of salmon weekly, I focus on creating different recipes regularly to keep it interesting. [By the way, he lost 50 pounds during the first year of starting the salmon and vegetables diet – and he has kept the weight off.] Wild salmon is clearly more expensive but it is well worth the tradeoff of visiting the doctor multiple times annually.

“Many studies have suggested that increasing the consumption of fatty fish such as salmon decreases the risk of obesitydiabetes, and heart disease. Dietary intake of salmon also supports healthful cholesterol levels.” [MedicalNewsToday]. Based on my personal experience, you can add that it decreases sinus infection. It took me about six months after starting the diet to notice that it was helping to reduce my sinus infections.

I highly encourage you to try eating salmon and use this delicious and easy recipe. Enjoy!

5 from 1 vote

Oven Roasted Wild Salmon

Course Main Course
Keyword Marinated Salmon, Omega-3, Oven Roasted Salmon, Wild Salmon
Prep Time 20 minutes
Cook Time 10 minutes
Marinating Time 15 minutes
Total Time 45 minutes
Servings 4 – 8 ounces servings
Author Yasmin Rasheed


  • 2 pounds pacific wild salmon fillet skinless
  • 1 lemon juiced
  • water for soaking the salmon


  • 1 tablespoon fresh rosemary chopped
  • 4 cloves garlic minced
  • 1 1/2 tablespoon Dijon mustard
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1 lemon zested and juiced


  1. Cut salmon into four portions – approximately eight ounces each.  Place salmon in a bowl and use the juice from one lemon on the fish.  Add cold tap water to cover the fish completely.  Allow to sit for 15 minutes.

  2. In the meantime, in a medium bowl, add all the marinade ingredients and whisk together.

  3. Rinse the salmon under cold running water. Pat dry with paper towel. Place the salmon in the marinade and coat thoroughly.  Cover with plastic wrap and allow to marinate for about fifteen minutes.

  4. While the fish is marinating, preheat the oven 450 degrees – use the roast setting if your oven has that feature.

  5. Line a baking sheet pan with parchment paper. Shake 0ff any excess marinade and lay the fish on the parchment paper leaving space between each portion.

  6. Place the sheet pan in the oven and roast for 10 minutes.

  7. Remove the pan from the oven, plate the salmon and serve.  

    Note: I served this with some sauté spinach and portobella mushrooms.

  8. Enjoy!

Recipe Notes

I use Pacific wild salmon which I find to be of a buttery texture and it is a thicker cut of salmon.  You can try whatever your favorite type of salmon is, but the flavors will vary due to the texture and thickness.  You will need to adjust the cooking time to match the thickness of the fish.

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