Recipes for Health: Roast Salmon

Recipes for Health: Roast Salmon

One of our favorite methods of cooking on the fly is roasting, a method of dry heat cooking that uses an uncovered pan in the oven. It produces a well-browned exterior and, ideally, a moist interior. Roasting fish and vegetables is a quick and easy way to prepare dinner on a busy night. In less than 45 minutes you can have a fresh and delicious meal with minimal clean-up. The trick to making less mess is lining the baking sheets with foil and making simple preparations.

Salmon is a rich source of protein and contains a high concentration of healthful omega-3 fatty acids. A 4-ounce serving of Atlantic wild salmon contains 200 calories and 9 grams of good fat. We drizzle the fish with olive oil and then sprinkle it with a favorite seafood spice rub. Our rule of thumb for roasting fish is 10 minutes per inch at 425°F. If you have a convection oven, all the better. Otherwise, place it in the upper third of the oven above the vegetables. This recipe serves 4.

If dessert is in order, finish the meal with sliced seasonal fresh fruit and your favorite flavour of sorbet.


  • 1-½ pounds whole fresh salmon fillet with skin, 1 inch thick
  • 1 tablespoon extra virgin olive oil
  • 1-2 tablespoons seafood citrus rub*
  • Juice from 1 lemon
  • Fresh ground pepper to taste


  1. Preheat oven to 425°F. Line baking sheet with foil.
  2. Place salmon skin side down. Sprinkle salmon with citrus rub.
  3. Roast in upper third of oven for 10 minutes. If salmon is thicker than one inch, roast 5 more minutes for every half inch thicker. Remove from oven and drizzle with lemon juice and season with pepper. Allow to rest for 5 minutes. Lift the fish from the skin and transfer to a serving plate. Serve warm.

*We recommend Colorado Spice Citrus Dill Salmon Rub.

Vancouver Health Coach