Baked Salmon

So I have to admit, as a health advocate and nutrition coach, I don't eat a ton of fish. It's great for you, but I have found it's not the easiest to cook, it tends to be a little more expensive, and honestly I don't always love the taste as much. BUT it offers HUGES benefits, especially for active individuals because it's loaded with omega 3s which help with inflammation and with protein which are the building blocks to our muscles repairing and growing. 

This recipe is GREAT! I've played around with salmon quite a bit and have had some successes and failures. So this time I thought, let's just make sure I bake it properly. I don't want it too dry and I don't like it undercooked (yes, even coaches have a struggle with texture at times-and I will confess I HATE RAW fish). This was perfect. 450º for 12-15 minutes. Beautiful and so easy! 

But I decided to play with my own flavors. It's pretty standard for fish, but it came out perfectly this time and I'm going to stick with it next time I make it. Just fresh lemon juice, olive oil, honey, salt, pepper, and thyme. Yum. Friends, this was so simple and hardly took any time. Plus this is such a healthy way to eat your fish. You're not frying it or adding tons of other ingredients to add an overwhelming amount of flavor or nonessential nutrients. Simple can be tasty and healthy.


So lets get to it.

Serves 2


  • Two 2 inch wide pieces of salmon (about 1/2-3/4 of a pound)
  • 1 lemon (I used a Meyer lemon, they are very juicy and flavorful)
  • 1 tablespoon olive oil
  • 2 tablespoons of honey
  • 1/4-1/2 teaspoon of dried whole thyme
  • salt and pepper to taste


  1. Preheat your oven to 450º.
  2. Place your salmon (skin down) in a cast iron skillet or baking dish. 
  3. Squeeze about 1/2 the lemon into a small bowl (1-2 tablespoons), set the other half aside. 
  4. Mix the olive oil and honey with the lemon juice and with a basting brush, brush the two salmon fillets. 
  5. Pour the remaining mixture in the skillet. 
  6. Top the salmon with the salt, pepper, and thyme.
  7. Cut the remaining lemon into slices and place in the cast iron skillet with the fish.
  8. Bake 12-15 minutes, until tender, serve and enjoy! 
Jo ButlerComment