Healthy Lunch Recipe: Lemon, Thyme and Garlic Baked Salmon

fish GTMYou probably already know that you’re supposed to be eating fish twice a week. Fish are a lean, healthy source of protein. Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids or the “good fats”. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad fats “commonly found in red meat, called omega-6 fatty acids. Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don’t produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

Now we’ll show you how to prepare fish in a healthy way.



–  2 pounds salmon, cut into 4 fillets
–  1/3 cup honey
–  2 teaspoon lemon zest
–  3 cloves garlic (grated or very finely minced)
–  3 teaspoons fresh thyme
–  1/4 teaspoon black pepper
–  1/2 teaspoon salt
–  1/4 cup fresh lemon juice
Lemon wedges, for serving

Preparation: Preheat oven to 400 degrees (F). Line a large baking sheet with parchment paper ( set aside). Place the salmon fillets in a large bowl (set aside). In a separate bowl whisk together the honey, lemon zest, thyme, garlic, black pepper, and salt, mixing well to combine. Stir in the lemon juice. Pour this sauce over the salmon fillets, to evenly and generously coat them. Remove fillets from marinade and place on prepared baking sheet. Use a small spoon to top each fillet with one teaspoon of remaining marinade. Bake for 15-20 minutes, or until salmon is cooked to your liking. Remove salmon from the oven and serve at once, with extra lemon wedges. To make this a well-rounded meal try adding a side of rice, broccoli, salad, or potatoes.

To Native American Indian Tribes of Washington, fish, especially salmon, are an integral part of their lives and serve as a symbol of their prosperity, culture, and heritage.


One Comment on “Healthy Lunch Recipe: Lemon, Thyme and Garlic Baked Salmon”

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